Name: Playbook - Kayla Sileo - Wk5/d5
Uploaded: 2022-10-03T18:41:09.196Z
Duration: 45 min
Description: Wk5/d5

- walk/Run at a good pace for you. This should be done at an easy pace.
30 min recovery run

Running

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

-Start with a dumbbell in each hand down at your sides
-curl the dumbbells up
-at the top of the curl turn your palms to face away from you and press overhead 
-return to start position and repeat

Curl to Press

- 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

A great exercise for the chest, shoulders and triceps.

Push ups

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

Single arm dumbbell row

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

Wk5/d5

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