Name: Playbook - Kailey Hackett - Winter Feels (full body)
Uploaded: 2023-05-03T21:50:49.422Z
Duration: 45 min
Description: Winter Feels (full body)

Been under the weather the past week, and decided to listen to my body and take a week off of working out to completely rest. 

So I wanted to do a lil workout to help anyone who is going through something similar to help you get back into it. 

I choose to do a lil warm up with stretching and the bike & did a lighter weighted full body workout. This workout is not to push yourself or to make you really sweat. It is to just get the blood flowing, move your body and see where you stand after taking the week off.

- road the bike for about 10 mins to warm my body up 
-should be 25-45% of resistance

Stationary Bike

-feet shoulder width a part 
-bring elbows inside knees and pushing knees out holding and sitting in the frog squat for about 20-30 seconds 
-then bring that butt up towards the sky then back down towards your heels 
-keep shoulders and chest nice and proud 
-spine nice and neutral

Kb frog Squats

-opening up hips 
-bring leg into a 90° angle and rotate in in a circular movement 
-forward and backwards 
-10 on each side

Opening up hips (circular motion)

-get into a runners lunge, brining the front leg at and angle to the side in 45° angle 
-leaning into that front leg stretching out hips, under booty and Achilles. Sit there for about 20 seconds 
-rock back into your heels stretching your hamstrings then back into runners stretch so about 6-10 of these 
-repeat on other side

Lower body 45° runners lunge stretch

Warm up

Kneeling KB halo’s

KB shoulder press

KB high pull

DB front + lateral shoulder raises

- 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

Should be 40-50% of your 1 max rep so shouldn’t be very heavy.

Romanian deadlifts

- Start with feet hip width apart 
- Clean barbell to shoulders and into a squat 
- Lower back down and repeat
-3-5 reps

Cleans

Crunch + twist

-feet should be elevated whole time 
-extend arms and legs 
-crunch arms and legs in 
-if using weight don’t use the weight to bring you up it will make it easier only use your core to lift

Weighted full body crunch

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