Name: Playbook - Kayla Sileo - Wk2/D3 speed intervals and dumbbell pyramid
Uploaded: 2022-10-03T18:41:09.081Z
Duration: 60 min
Description: Wk2/D3 speed intervals and dumbbell pyramid

Knee hugs

Tin soldiers

Dynamic quad stretch

Hurdle gate openers

Fixed lateral lunge

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Rotational box jumps

Single leg balance with medicine ball reach

Dynamic Copenhagen plank

On the landing explode back up as high as possible

Depth jump

Single leg step with chop

5 minute easy warm up 
1:00 at mile pace (9/10 effort)
2:00 at 5k pace (7/10 effort)
3:00 at 10k pace (6/10 effort) 
2:00 at 5k pace
1:00 at mile pace

All rest periods are 1:00 between hard runs 

5 minute easy cool down

Running

- 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

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

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

Wk2/D3 speed intervals and dumbbell pyramid

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