Name: Playbook - Kailey Hackett - Seeing Double
Uploaded: 2022-12-14T17:29:39.215Z
Duration: 40 min
Description: Seeing Double

Happy Friday Y’all! 

Today let’s appreciate that we had the privilege of waking up and moving out bodies. 

What a blessing that is 🙏🏼

We are going to switch it up up a little bit today! Focusing on another fun supper set full body workout 

First circuit will be lower body focused 
Second circuit will be upper body focused  

Each circuit has 5 exercises you will complete 2 rounds of that exercise before moving to next.

Time will be 40 seconds of stimulus (pulsing) movement, straight into 20 seconds of full range with a 20 second rest. After you complete 2 round you will have 25 seconds before starting the next exercise.

Find a step trainer 
Back foot stays on step trainer 
Bring front leg forwards in to lunge making sure your knee stays behind toes 
Drive back knee straight down towards the floor 
Keep core engaged
Pulse for 40 seconds at bottom and straight into full range for 20 seconds

Step trainer front lunge

Front rack barbell on shoulders
Feet shoulder width a part 
Weight in heels 
Butt back as if you are sitting in chair 
Pulse at the bottom for 2 then right back up driving through your glutes and quads 
Full range for 20 seconds

Squat pulse + squats

-feet slightly shoulder width a part 
-holding kettle bell 
-hinge at your hips— push that booty back towards the wall 
-spine is neutral 
-pulse at the bottom for 2 
-driving through hamstrings and booty to bring that Kb to starting position. 
-engage core and be mindful of not rounding your back or lifting the Kb with your back if you are feeling lower back pain it’s because you are using your back pull the Kb up and your core isn’t engaged.

Kettlebell deadlifts

- on floor bring barbell on to hip bring it up to a glute bridge
-drive hips up using hips and glutes 
- With both knees bent to 90 degrees come down half way (in a pulsing motions) 
- Lower your glutes to the floor and press back up to starting

Pulse for 40 seconds straight into 20 second full range

Barbell floor hip thrusts

Side plank hip dips 40 sec to 20 sec hold

Lower Body

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

-dumbbells in each hand 
-palms facing each other 
-lowering dumbbells towards chest pulse at bottoms 
-driving dumbbells back to starting position 
Here for 40 seconds 
Full range (take out pulse at bottoms and get as many reps in as your can before the 20 seconds ends)

Incline neutral grip chest press

-feet shoulder width apart 
-dumbbells in each hand 
-curl dumbbells to shoulder stop at 90° right back to shoulders then back to starting positions (here for 40 seconds) 
-full range without the pulse for 20 seconds 
-if you are seeing yourself swinging the dumbbells with your body it’s too heavy go lower in weight

Dumbbell bicep curl

-over grip 
-feet shoulder width a part 
-bend over, push booty back towards wall 
-spine neutral, neck aligned with spin 
-pull barbell up towards under chest add a pulse at top then lower down 
-here for 40 seconds 
-full range for 20 seconds

Barbell bent over row

-dumbbells in each hand 
-palms facing wall 
-pressing dumbbells over head 
-back down in 90° pulse drive right back up for 40 seconds
-straight into full range for 20

Seeing Double

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