Name: Playbook - Kailey Hackett - Let’s Get Lit 🔥
Uploaded: 2022-12-14T17:29:39.180Z
Duration: 30 min
Description: Let’s Get Lit 🔥

Happy Wednesday loves! 

HUMP DAY🐫

Let me remind your that you didn’t come this far to come this far. 

How are you showing up for yourself this week? 

If you are lacking, it’s time to get back to work. You are NEVER going to be 100% motivated. Motivation is shit. Create the discipline for yourself to show up even on the days you don’t want to. 

Let’s get after it today! Remember why you started. 

3 rounds  5 exercises -- first round is going to be 2 sets of each exercise 30 on 10 off, 2 lap 1x of each 40 on 20 off, 3rd lap 1x of each 60 on 30 off 

Lap 1: x2 before moving to lap 2 — want to be at 40-50% of max effort take this as your lighter round and getting warm for laps 2 and 3! 
•30 on 10 off 
•30 on 10 off 

30 break 

Lap 2: go through each exercise 1x and move to the next.— want to be at 55-70% of max effort
•40 on 20 off 

30 sec break 

Lap 3: go through each exercise 1x and move to the next — want to be at 70-85% of your max effort 
•60 on 30 off

Just like a jumping lunge just with a kettle bell in hand 

-Kb moves to the side where front leg is out and switch accordingly 
-I wouldn’t go heavier than 20lbs for this exercise

Kb plyo lunge

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat
-push up on barbell

Power Cleans

Ice skater + tuck jump

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells or barbell up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Sumo deadlifts (from extension)

Lap 1

Kb plyo lunges

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Let’s Get Lit 🔥

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