Name: Playbook - Kehinde Anjorin - W3/D2 Conditioning
Uploaded: 2021-08-23T15:14:49.310Z
Duration: 60 min
Description: W3/D2 Conditioning

It was great!! Please add a quick warming & stretching video for before and after 💪🏻

Daniela Escobal

🔥🔥🔥 tough. I'm glad I made it to the end.

Connie

Conditioning day

Perform the following for 6 rounds, take a 2 min rest period in between rounds. 

A1 Plank get ups
A2 Deadlift Clean to squat 
A3 Push Press
A4 Reverse lunge

Conditioning Day

Perform the following exercises for 5 rounds, rest for 1 min between rounds.

- Start in a forearm plank 

_ Shoulders should be directly above elbows

- Tuck your pelvis and squeeze your Glutes

Plank get-ups

- Begin in a standing position with your chest up and your feet shoulder-width apart. Hinge at hips and bend your knees to pick up the kettlebell and swing it vertically up to chest level. 

- Grabbing on to the horns of the kettlebell, immediately descend into a squat. 
 

- Bring the kettlebell back down to the starting position. This is one repetition. Complete for the recommended number of repetitions.

Kettlebell clean squat

kettlebell or Dumbbell push press	Shoulders	

- Hold weights  by the handle. Rotate your wrist as you do so, so that the palms faces each other This will be your starting position. 

- Dip your body by bending the knees, keeping your torso upright.

- Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weight. 

-Lower the weight to perform the next repetition.

Push press

- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.

- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. 

- Tip: Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.

- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.

- Now repeat with the opposite leg.

Reverse lunge

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