Name: Playbook - Kristi O'Connell - Week 4 - Day 2
Uploaded: 2022-10-27T16:20:14.558Z
Duration: 45 min
Description: Week 4 - Day 2

A) 4 sets of 12:  Tempo Stiff Legged Wide/Sumo Stance Deadlift  with DB or KB. Work to a Moderate set of 12 
 *Tempo should be 2.1.1.1 (2 sec descent. 1 sec pause at bottom. 1 sec up, 1 sec at top between reps) 


B) 4 Sets of: 
10 Standing Monster Band Kickbacks 
10 Standing Monster Band SidekIcks 
*complete 10 Standing Kickbacks on Right followed by 10 standing side kicks on Right. Then switch sides. 
*rest as needed between rounds 

C) 3 Sets of: 
8 Rear Leg Posted Deadlifts ea Leg with KB/DBS in Farmer Hold 
*Place one foot on wall behind you and one foot out in front with knee over ankle. Hinge Hips back towards wall touching head of Db/KB to ground

- Start with feet wide and toes out
- Push hips back and lower down allowing a slight bend in knee 
- Keeping a flat back, try to touch the weight to the ground or go as low as hamstrings will allow and rise back up with control

Stiff Legged Sumo deadlifts

4 Sets of: 
10 Standing Monster Band Kickbacks 
10 Standing Monster Band SidekIcks 
*complete 10 Standing Kickbacks on Right followed by 10 standing side kicks on Right. Then switch sides. 
*rest as needed between rounds

- monster band around ankles 
- Kick heel 45 degrees and slightly behind body 
- Squeeze your glutes

Monster Band Kick Backs

Standing with monster band around ankles. Lift one foot out to side return back to starting

Monster Band Lateral side kicks

Accessory

- Begin with kettlebell in both hands and one foot posted on wall behind at about 90 degrees
- Lower kettlebells down while reaching hips back towards wall
- push through foot on ground to stand returning back to start 
- keep midline tight

Week 4 - Day 2

More workouts from Kristi O'Connell