Name: Playbook - Kailey Hackett - Resistance hybrid
Uploaded: 2023-05-03T21:50:49.529Z
Duration: 45 min
Description: Resistance hybrid

Resistance Hybrid 

You have 13 exercises you will do 2 sets of each exercise before moving to next exercise, and 2 rounds throughout your workout 

Your timing for your sets will be 

Set 1: 45 on 15 off 
Set 2: 45 on 20 off and switch to next exercises 

After your first round you have 45 second break before starting your next round and the timing stays the same.

Over head reverse lunges + sumo squat

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Single leg box jump

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- lying on floor as if you are going to go into a flute bridge and the barbell across your hips
- drive barbell up using hamstrings and glutes 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Full body crunch

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks + lateral

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