Name: Playbook - Kayla Sileo - Wk4/D1
Uploaded: 2022-10-03T18:41:09.137Z
Duration: 45 min
Description: Wk4/D1

Knee hugs

Tin soldiers

Dynamic quad stretch

Hurdle gate openers

Fixed lateral lunge

Dynamic warm up

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

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

-you can use a strap resistance band like I have or one you can loop around your quads 
-in a quarter squat position, walk forward and then backwards to starting line
-perform recommended number of reps both forward and backward

Resistance Band Forward Backwards Walk

Wall acceleration drill

Medicine ball rotation slams

Conditioning 2

- Keeping your core tight
- Raise your knees up as high as possible toward your armpits
- Avoid swinging

Hanging knee ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Dynamic Copenhagen plank

Core 2

Dynamic hip opener

Figure 4 stretch

Ankle rotations

Mobility cool down

Wk4/D1

Wk1/D1

Wl1/d2 Treadmill speed intervals

Wk1/D3 recovery

Wk1/D5 Cross Training

Wk1/d6 Long run day

Wk2/d1 Hybrid- run and lower body

Easy run and athlete prep Wk2/D2

Wk2/D3 speed intervals and dumbbell pyramid

Wk2/D4

Wk2/D5

Wk4/D1

More workouts from Kayla Sileo