Name: Playbook - Kayla Sileo - Heavy Strength and Conditioning
Uploaded: 2022-10-24T01:29:53.037Z
Duration: 60 min
Description: Heavy Strength and Conditioning

Plank knee taps

Lying hip circles

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Alternating lunge

Alternating lunge with overhead reach

Activation core and hips

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight
-kneeling will engage the core more and make you stabilize

Single arm dumbbell press

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

-Start in a runners lunge with your left knee forward and dumbbell in you right hand
-bring the dumbbell across your body (like you are going to pull the trigger on a lawn mower)
-row the dumbbell up to your right hip while you remain in the lunge (like you are rowing lawn mower)

Heavy Strength and Conditioning

More workouts from Kayla Sileo