Name: Playbook - Kayla Sileo - Wk3/D1 strength and conditioning
Uploaded: 2022-10-03T18:41:09.104Z
Duration: 60 min
Description: Wk3/D1 strength and conditioning

Knee hugs

Tin soldiers

Dynamic quad stretch

Hurdle gate openers

Fixed lateral lunge

Dynamic warm up

Wall acceleration drill

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A-skip

Deceleration shuttle run

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Conditioning 1

On the landing explode back up as high as possible

Depth jump

- 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 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

Dynamic hip opener

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-using a medicine ball  perform alternating toe taps repeatedly as fast as possible

Quick Feet

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position in one explosive motion
-Perform a regular burpee
- Increase speed as you feel comfortable

Explosive Jumping jack burpee

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

Sprinter sit-ups

Butterfly sit-ups

Single leg toe touches

Side plank hip dip with reach

Core 1

Hip matrix 
Shoulder sweeps
Figure 4 stretch

Wk3/D1 strength and conditioning

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