Name: Playbook - Kristi O'Connell - Week 2 - Day 3
Uploaded: 2022-10-27T16:14:46.155Z
Duration: 60 min
Description: Week 2 - Day 3

Souhair

Day 3 💪

A) Back Squat: 5 x 2 pause Back Squat @ 70-75%. 
*Active Pause for 1-2 seconds  in the bottom before standing 

B) Deadlift: Deadlift: 6 x 6 up to today's heavy 6 

C) 3 sets For Quality: 
Banded Russian KBS x 15-20 Reps 
superset with: 
1 Min Wall sit (weighted if able)

D) 3 Sets: 10 Tall kneeling Palloff Press Per Side

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach below parallel , Ouse for 2 seconds, and push through your heels to come back up

Back squat with Pause

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

3 sets For Quality: 
Banded Russian KBS x 15-20 Reps 
superset with: 
1 Min Wall sit (weighted if able)

- Start with kettlebell on the ground in front of you
- loop band through kettlebell, stand on band
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB 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

Banded Kettlebell swing

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Glute/hammy accessory

- Start in tall kneeling position with both knees on floor
- Core is tight, band at chest
- punch band straight out keeping midline tight
- return back to starting and repeat

Tall Kneeling Pallof press

Week 2 - Day 3

Caity

Really great workout 🏋🏾‍♀️🙌🏽🙌🏽🙌🏽

Ashley

Kaye

Week 1 - Day 1

Week 1 - Day 2

#35 for front squat
#70 for deadlift 
Good workout!

Week 1 - Day 3

Week 2 - Day 1

Week 2 - Day 2

Week 3 - Day 1

Week 3 - Day 2

Week 3 - Day 3

Week 4 - Day 1

Week 4 - Day 2

Week 4 - Day 3

Week 5 - Day 1

Good 👍🏻. The number of sets is missing for the seconde exercise.

Week 5 - Day 2

Week 5 - Day 3

Week 6 - Day 1

Week 6 - Day 3

Week 7 - Day 1

Week 7 - Day 2

Week 7 - Day 3

Week 8 - Day 1

Week 8 - Day 2

🤸🏻‍♂️🤸🏻‍♂️🙏🏻🙏🏻

Week 2 - Day 3

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