Name: Playbook - Kehinde Anjorin - W1/D5 Conditioning
Uploaded: 2021-08-23T15:14:49.274Z
Duration: 35 min
Description: W1/D5 Conditioning

Good conditioning session. I feel better after pushing through to the end.

Connie

Conditioning day

Perform the following exercises for 6 rounds. Take 2 mins to rest in between rounds.

15 kettlebell swings
12 push ups
12 squat jumps

- Place the kettlebell on the ground 2 inches away from your feet. Stand with your feet slightly wider than hip-distance apart, your toes

- Fold at the hips first, the reach for the horns of the kettlebell. just a little bit and check your posture—make sure your shoulders are rolled back so your ears are aligned with your shoulders, hips, knees, and ankles. 

- Engage your abdominals, drawing your belly button back toward your spine.

- Tilt the kettlebell slightly.

- Keep your back completely straight (maintain your perfect posture) and press your hips back, tipping your torso forward as you reach your hands toward the kettlebell handle. You should create a crease at the front of your hip joint as you perform this hip-hinge movement. Make sure you don't start bending your knees to squat down to the kettlebell—if your knees start bending significantly, you'll lose the hip hinge.

Kettlebell swings

- Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.

- Lower yourself until your chest almost touches the floor as you inhale.

- Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Push ups

- Stand tall with your feet hip-width apart.

- Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. 

- Then press your feet down to explode off the floor and jump as high as you can.

- Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again.

Squat jumps

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