Name: Playbook - Kayla Sileo - Wk3/D2 Bodyweight Power Athlete
Uploaded: 2022-10-03T18:37:26.314Z
Duration: 45 min
Description: Wk3/D2 Bodyweight Power Athlete

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

High knees

Go through as many rounds as possible in 40 minutes

-hop down into a plank position
-cross left knee to right elbow
-repeat crossing right knee to left elbow
-hop your feet back in to stand
-advance add in the jump at the top of the burpee
-that’s one rep

Burpee Knee to Elbow

Perform a jump squat immediately into a jump split lunge on each leg
This is 1 rep

Squat jumps to lunge jump

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- 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

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

Perform a crunch reaching your hands in between your legs like you are reaching for an object in front of you

Reach through

AMRAP

Tennis ball reaction drill

Wk3/D2 Bodyweight Power Athlete

Wk1/D1 Legs and Abs

Wk3/D2 Bodyweight Power Athlete

More workouts from Kayla Sileo