Name: Playbook - Kailey Hackett - Power Through
Uploaded: 2023-05-03T21:50:49.387Z
Duration: 35 min
Description: Power Through

This is a hybrid session that’s is going to get your heart rate up! 

This is a workout where you are going to be using more than just your body weight and adding that weight to challenge your power throughout the sets. Working on longer work periods and short rest. Another humbling workout.

This is a power hybrid workout where you are going to want the challenge each exercises with adding weight and resistance. You want to work on POWER & STABILITY in this workout. 

You will see some plyometric movements as well as some explosive ones. 

You have 16 exercises, 2 sets of each exercise and 1 round 

Timing: 
Set 1: 35 on 10 off 
Set 2: 55 on 20 off and move to your next exercise. 

Do not go all out for your first set, still try and challenge yourself by adding that weight (30-50% of 1 RM) and same thing for your 2nd set go until failure, drop the weight and finish with body weight with whatever time you have left of that set. 

This is where you are going to challenge yourself mentally, your mind will give up before your body does. When you feel like this is happening keep pushing through the discomfort and finish to the end. You are capable and your body is so much stronger than you think!

-feet are going to be wider than shoulder width a part
-toes slightly pointed outward 
-hand are going to be places in the middle of barbell 
-as you are squatting down sitting you butt in a chair, chest in nice and proud 
-as you are coming up out of that squat you are going to drive through your legs using that momentum to bring that barbell into that hip pull 
-as you are pulling barbell up you are leading with your elbows 
-barbell should not pass your chin and should stay right below it 
-repeat

Sumo stance BB high pull

-if you can put a 5,10,15,20,25 lb plate on your back (I have 25lbs) 
-you are going to start in high plank 
-racking shoulder under wrists 
-as you are moving through out your plank you want to keep your core engaged, 
-hips should NOT be rocking side to side

Weighted moving plank

Lateral hurdle jumps

Intermediate/ advanced: -use ybell (what I am using), DB, Medball to perform this weighted exercise

-as you are performing your plyo lunges you are going to be driving back knee down into the floor 
-your weight should be finishing on the outside of which ever knee is forward 
-make sure your front knee is also staying behind toes and is stable 

If this is too much you can modify this with weight or just body weight. 
-if you are doing weight you are moving the weight same as you would above. 
-take the jump out and just straight into reverse lunge again 
-driving back knee into floor 
-front knee staying behind your toes and strong

Weighted plyo lunges

-butt should be towards bottom of bosu ball 
-weight in hand (if that’s too much just perform with body weight) 
-as you are coming out of your crunch you are going to add a jump 
Repeat

Bosu ball Weight reverse burpee

-revo bar or barbell 
-step up on to box as you step up drive through front leg up towards ceiling and add a little jump at the top 
-alternate throughout exercise

Explosive alt step up

-start KB in middle of your feet 
-Palm should be facing out and thumb pointing towards you 
-as you are coming up rotating KB on to your shoulder 
-pressing Kb up towards ceiling 
-drive through legs and knees for some momentum to press Kb up
-biceps should be ending by the side of your ear 
-control KB down to starting position

Kb alt. Clean to press

-inchworm out and walk hand out from under shoulders holding that extended plank for 10 second 
-walk hands back towards feet 
-stack hands under shoulders 
-bring both feet to the outside of hands into your sprawl 
-heels should be planted firmly on floor bringing hands off floor and chest nice and proud 
-bring hands back to center of floor
-bring bring both feet back to starting position and repeat

Inchworm (hold for 10 seconds) into 2 sprawls

-weight in hand 
-extend both hand and legs out 
-as you are coming up into crunch don’t let the weight help bring you up, use your core to come up and into your crunch bring knees to elbows

Weighted full body crunch

- Pedal bike without using your arms
- the harder you drive the harder it is going to be
-take the challenge 
-get that time as low as possible stay under that 2 min mark! And aim to get 250-300 Meters in the 55 seconds

Leg only bike (bike erg)

Suspension trainer jump squats

-feet shoulder width a part 
-squat— brining but into chair, weight in heels 
-spin is nice a neutral chest proud 
-clean deadball— curling that ball as you would a bicep curl 
-squat and drive through legs to toss ball up in the air 
-repeat

Deadball clean to toss

-hands on top of Kb handles 
-start in high plank 
-go into a push up, leading your chest to the floor 
-as you come out of your push-up back into high plank
-bring both feet through KB’s extending feet out in front of you then back to high plank 
-bring both feet back to center in your your RDL 
-driving through hamstrings and glutes 
-back staying nice and flat 
-repeat 

If doing the shoot through inbetween kb’s take out and just to push up to KB RDL

KB push up, shoot through, RDL

Cross body bicep curls

-push sled and going straight into a burpee 
-if this is too much 
 Choose between doing sleds or burpees for entire time (one or the other)

Sled burpees

- Work for time, distance, or calories
- Increase speed as comfortable
-again push yourself here 
-stay under that 2 min mark 
-for 55 seconds aim to get 100+ Meters

Power Through

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