Name: Playbook - Kristi O'Connell - Week 6 - Day 1
Uploaded: 2022-10-27T16:20:14.580Z
Duration: 45 min
Description: Week 6 - Day 1

A) 3 sets of 20: Alt def Reverse Lunge per Leg (20 total, 10 per leg) with DB/KB in a front rack position or goblet hold. 
*all @ today’s mod/heavy weight
*Could also use a barbell for this exercise in Front Rack
*rest as needed between sets 

B) 3 Sets of: 
1 min Wall Sit with weight, if able
immediately into 
15 Banded Russian KBS @ moderate weight and band tension
*rest as needed between sets 

C) 3 Sets of: 
12 Quadruped Banded Fire Hydrants Per Leg with small monster walk band around ankles
superset with 
30 Banded Hamstring Curls seated on an elevated bench so you can pull your heels through under the bench as far as you can

- 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

4  Sets of: 
1 min Wall Sit with weight, if able
immediately into 
15 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

3 Sets of: 
10 Quadruped Banded Fire Hydrants Per Leg with small monster walk band around ankles
superset with 
25 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 6 - Day 1

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