Name: Playbook - Kayla Sileo - Wk4/d5
Uploaded: 2022-10-03T18:41:09.158Z
Duration: 45 min
Description: Wk4/d5

- walk/Run at a good pace for you. This should be done at an easy pace.
Easy 4 miles; 1-2hr below race pace

Running

Kettlebell squat

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep
-work both sides

KB swings

- 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

Wk4/d5

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/d5

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