Name: Playbook - Kailey Hackett - Boo-tylicious 👻
Uploaded: 2022-12-14T17:29:39.163Z
Duration: 45 min
Description: Boo-tylicious 👻

3 circuits 
9 exercises 

each circuit has 3 exercises 4 sets of each before moving to next exercise within the circuit. 
Set 1: 45 on 15 off, 
Set 2: 40 on 20 off, 
Set 3: 35 on 25 off, 
Set 4: 30 on 30 off 
after the completion of circuit you have 45 sec. break before starting the next circuit.

Ex. Exercise 1, you will complete 4 sets before moving to exercise 2 etc. once you finish the 3 exercise within the circuit you will have a break and move to next circuit.

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell
- Repeat for time remaining

Dumbbell heels elevated narrow stance goblet squat

Barbell OR dumbbell single leg RDL

Dumbbell jump squat

Circuit 1

Shoulder rack single arm side lunge

Bosu single leg knee drive

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides and move laterally across the box

Explosive lateral box knee drive

Circuit 2

Front lunge + knee drive

Goblet Sumo squat

Glute bridge hip thruster

Circuit 3

Boo-tylicious 👻

FULL BODY HYBRID HIIT

Full Body Strength

The Reaper

Full Body Hybrid

Full body Strength

Let’s Get Lit 🔥

Full Body CARDIO

Seeing Double

Full Body HIIT

CARDIO + AMRAP

Boo-tylicious 👻

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