Name: Playbook - Kristi O'Connell - Week 4 - Day 1
Uploaded: 2022-10-27T16:20:14.550Z
Duration: 45 min
Description: Week 4 - Day 1

A) 4 sets of 12: Alt Reverse Lunge per Leg from a deficit (12 total, 6 per leg) with DB/KB in a front rack position or goblet hold. 
*work to today’s heavy set 
*Could also use a barbell for this exercise in Front Rack
*rest as needed between sets 

B) 3 Sets of: 
1 Min Wall Sit 
immediately into 
12 Banded Russian KBS @ moderate weight and band tension
*rest as needed between sets 

C) 4 Sets of: 
10 Quadruped Fire Hydrants Per Leg 
superset with 
20 Banded Hamstring Curls

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

3 Sets of: 
1 Min Wall Sit 
immediately into 
12 Banded Russian KBS @ moderate weight and band tension
*rest as needed between sets

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

Wall sit

- 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

Accessory

4 Sets of: 
10 Quadruped Fire Hydrants Per Leg 
superset with 
20 Banded Hamstring Curls

- 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

- Anchor band to surface
- Lie down the floor face down and place band around your heels, ankles flexed
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips stay on the ground

Week 4 - Day 1

More workouts from Kristi O'Connell