Name: Playbook - Eliza Katoa - Functional Full Body - Death By Circuits
Uploaded: 2024-04-14T21:11:06.814Z
Duration: 60 min
Description: Functional Full Body - Death By Circuits

Summer Cook

That was killer! The single leg squats on the bench did me in haha 😂

Mariah

What an ending to the week. Awesome sweat sesh!

Sandra

Suzanne

Circuit 1: perform the exercises consecutively. Rest for one minute and repeat three times. 
- front rack reverse lunges 
- barbell tempo squats 
- hanging abs

Circuit 2: 
- Turkish getups 
- kettlebell bottoms up press  
- KB RDL to knee drive

Circuit 3: 
- goblet hold Bulgarian split squat (8 each)
- dumbbell crush press 
-elevated DB high plank cross body mountain climbers

Optional Finisher: perform each move for 40 seconds immediately followed by 20 seconds of rest. Repeat 2-3x per move! 
- bear crawl 
- farmer carry 
- plate clean

- Stand holding a barbell in the front racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

Barbell front rack reverse lunge (4 each leg)

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats

Grasp a pull up bar with your hands shoulder width apart, using an overhand pronated grip. Engage your abdominal muscles and while keeping your torso stable, slowly raise your legs, bring those knees upward. Slowly lower and return to the start position. Take extra care to keep your torso and hip still. A trembling torso reduces the level of stress place on the abs while unstable hips take the pressure off the core and place it on your hip flexors.

*modification: lying leg raises

Hanging abs *modify w/ leg raises lying on back instead

Circuit 1 (core shredder)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up (4 each side)

- Standing with kettlebell in the one hand. 
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Bottoms up KB press (10 per arm)

Begin with a kettlebell in both hands.
Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip.
Hinge until your chest is almost parallel to the floor and don’t allow the kettlebells to drift forward excessively.
Push through the floor and extend the hip as your return to the starting position. Drive that knee all the way through. Exhale and use your core to balance.

Double Kettlebell single leg RDL to knee drive (8 per side)

Circuit 2

- Using a single kettlebell or dumbbell in the goblet position perform Bulgarian split squats 
- Repeat for time of reps

Goblet hold Bulgarian split squats (8 each leg)

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

Elevate your feet on a box or a bench and get into a high plank position. Your hand should be holding a pair of dumbbells so you are elevated even further. Engage your core and lift your hips. Bring one knee to your opposite elbow and then back into a high plank position keep alternating legs.

Elevated DB high plank cross body mountain climbers (8 per)

Circuit 3

- With your back flat crawl forward on your hands and feet
- Continue for time or distance

Bear crawl

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmer Carry

Clean that plate up and overhead. Exhale and engage your core as you do so.

Plate cleans

Optional Finisher

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Lena

Oh I needed this! Thank you for pushing me.

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Omfg bro!!🔥🔥 literally drowning in my own sweat🫠🙌🏽🙌🏽

This was 🔥🔥🔥!!! Loved the push and constant burn! 🥵💪🏽👏🏽

Functional Full Body - Death By Circuits

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