Name: Playbook - Kiana Wood - A2 | week 6
Uploaded: 2023-03-01T23:40:09.739Z
Duration: 40 min
Description: A2 | week 6

LAST WEEK FOR THE WIN! hopefully you're starting to feel + see some results physically + mentally! whatever weights you hit last time we hit this workout, gentle reminder: we're taking things up a notch. so continue with your next weight bracket (the same +5 we added last week)

dumbbells (medium + heavy pair)
kettlebell (medium)
bench

**comment "DONE" on this workout to mark your accountability, feel free to share any wins or thoughts to encourage others crushing the program**

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat (+5 medium DBs)

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks (bodyweight)

- Standing feet hip width apart, push hips back, keep lower spine flat
- Place a kettlebell between bunions of feet
- Keep knees slightly bent, head inline with spine
- Activate hamstrings to zip kettlebell up to crotch
- Slowly lower back down, feeling stretch in hamstrings and weight towards heels
TIP: lower for 4 secs, extend to standing in 1 sec

Kettlebell RDL deadlifts (+5 lbs)

- Start on your hands and feet with your legs bent at 90 degrees
- Engage core to lift knees off floor 1 inch
- With short range of motion crawl laterally on your hands and feet simultaneously 
- Keep a neutral spine

Bear crawl (bodyweight)

- Start with feet together with one DB on your shoulder
- Step 1 foot back into low lunge, both knees should reach 90 degrees
- Staying in this position, press DB over shoulder, lower back down
- Press through front heel to return to standing
- Repeat reps on one side, then repeat on other side

Lunge press (+ 5 medium DB)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

A2 | week 6

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