Name: Playbook - Heather Graves - Advanced Full Body Strength and Conditioning
Uploaded: 2023-05-29T04:14:03.386Z
Duration: 60 min
Description: Advanced Full Body Strength and Conditioning

Side lying, with top leg’s hip and knee at 90 degrees over a foam roller. 
Reach to park forward and then rotate that arm toward the sky and eventually to the floor so that you are rotating through your upper back, aiming to place your shoulder flat on the floor

Thoracic Rotation

Begin in a crawl hold position. Cross one foot over the other, pivoting your body around one arm until you can lift your hips up to the sky and reach with your opposite arm. Slowly drop your hips and bring your feet back to their starting position and your hand back to the ground.

Thoracic Bridge

Lock in lats, keep arms at your side throughout the RDL movement

RDL with resistance band straight arm pull down

Maintain neutral spine 
Keep arms straight as you push body away from the ground and slowly lower it back down at your shoulders

Crawl hold + protraction

Warm Up

Activate your nervous system with these ground force reaction movement

Reach high with your hands, extend through your body (hips, knees and ankles) 
Pull your body back to the ground into a squat position as quickly as possible

Double leg SnapBack

With feet hip width apart, extend your whole body, reaching hands to the sky, rise up on your toes, then pull your body down to a split stance squat position as quickly as possible. Hitting the ground hard with your feet

Split Stance Snapback Right

Split Stance Snapback Left

Squat Jump

Activation

Feet stacked under hips
Send hips down and back
Creating a > symbol with your torso and thighs 
Maintain neutral spine 
Pull bar to chins 
Pack shoulders into back 
Inhale to expand ribs in 360 degrees 
Pull the slack out of the bar creating tension throughout the body 
Press evening throughout your feet to. Come to extended, standing position

Barbell Deadlift

Start in plank position
Lower yourself toward the ground until your chest is roughly a fist’s distance from the floor 

Elbows should come to about 45 degrees from your body

Push-Up

CIRCUIT A

- Start with your back foot on a bench or plates
- Bring your back knee down
- Lower down until both legs are at 90 degrees with a slight forward lean in your torso
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat right foot forward

Rear foot elevated split squat left foot forward

-5 each side 
-split stance
-forward lean
-Shoulders stay level to the ground 
-hold weight in arm opposite of the foot that is forward

Split Stance Bent Over Single Arm Row

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

CIRCUIT B

-Start side lying facing your kettle bell on the ground
-Your bottom hand will slide under the handle of the kettle bell with your top hand wrapping over your bottom fist
-Use both hands to roll onto your back with your knees flexed and feet planted on the ground and your kettle bell at your chest
-extend your leg that is on the opposite side of your kettlebell to the ground
-Use both hands to press the bell straight up toward the ceiling
-Your hand that is opposite the kettlebell should also extend to the ground about 45° from the side of your body
-Using the hand that is on the ground actively for your body up to your elbow pressing your shoulder into your back and reaching the kettle bell up high towards the sky
-now screw your hand into the ground and extend at the elbow
-lift your hips high into a bridge
-sweep the leg that is extended underneath your hips into a half kneeling position
-Push your hips back toward your heels and release your hand that is on the ground to Van extend that helps and come to the kneeling position with the kettle bell extended overhead
-rotate your leg that is up so that your knees are aligned in a lunge position
-push through your front leg and come to a standing position keeping that kettlebell still extended overhead

- Reverse steps to return to start position

Kettlebell turkish get up

Feet shoulder width apart
Begin with KB about a foot in front of you 
Tilt KB so it aligns with your arms and shoulders

Pack shoulders into back and create tension throughout your body 

Hike KB between your thighs so that your arms come all the way to your torso 

Quickly and powerfully extend at the hips and allow KB to float out in front of you 

Body should be a standing plank position at the top of the swing, arms straight out in front of you 

Patiently wait for KB to drop back down to your hips before sending them backward into a hinge position 

Inhale at the bottom of the swing 

Exhale sharply, making a “tss” sound at the top of the swing

Kettlebell swing

Suitcase Carry

Keeping arms straight, pull your body up, retracting and depressing your shoulder blades

Hold core tight in a pike position 

Squeeze knees together and bring hips and knees to 90 degrees

Slowly extend legs back down and repeat

Hanging knee tucks

Hook resistance band around a bar at roughly shoulder height 

Stand perpendicular to the band with feet shoulder width apart 

Press band straight out from your chest

Then twist away from the bands origin 

Return to starting position

Advanced Full Body Strength and Conditioning

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