Name: Playbook - Kailey Hackett - W5/D1 Supers
Uploaded: 2022-11-18T00:40:32.959Z
Duration: 36 min
Description: W5/D1 Supers

Reverse lunge rotation

Squat to medball

Circuit 1

- 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Circuit 2

Side lunge

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

Circuit 3

Incline chest press

Bosu push up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Bicycles med ball through leg

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

Circuit 4

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