Name: Playbook - Holly Sheldon-Wilson - Athletic Workouts 13
Uploaded: 2021-01-18T11:45:11.757Z
Duration: 35 min
Description: Athletic Workouts 13

4 RFT
1k bike/run/row
10 DB hang cleans/side
20 DB front rack lunge
30 air squats

Bike

- Hold the dumbbell with your palm facing you
- Pull the dumbbell straight up
- Get underneath the dumbbell and bend your knees

DB single arm clean

- Stand with your torso upright holding two dumbbells in the front rack position. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

DB front rack lunge

- Shoulder width stance 
- Hips descend back and down
- Hips descend lower than knees 
- Lumbar curve maintained 
- Heels down 
- Knees in line with toes
- Complete at full hip and knee extension

Air Squat

4 Rounds For Time

Athletic Workouts 13

Athletic workout 1

Pavallam

Great warming up activity.  Loved it. I only managed 12 reps through 🙈

Athletic Workouts 13

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