Name: Playbook - Kyle Carillet - CORE/CIRCUIT | Saturday | 9/24
Uploaded: 2023-09-17T16:10:27.205Z
Duration: 45 min
Description: CORE/CIRCUIT | Saturday | 9/24

Functional circuit:
20 Dead treadmill sprints 
10 Kettlebell swings
10 Wall balls 
10 Push-up & pull-ups
10 Squat to press

Core Killer:

20 ab roll outs
20 leg raises
20 flutter kicks 
20 russian twists

Something to get the blood pumping and work on that cardiovascular health here! 

Circuit: 
Dead treadmill sprints 
Kettlebell swings
Wall balls
Push-ups and pull-ups 
Squat to presses

Shooting for 10 reps each rest and repeat!

Using a treadmill that is turned off, use your moment to turn the track and sprint

Dead treadmill sprint

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Preform a pull up then immediately drop into a push up complete the rep and repeat. 

- can be scaled to assisted pull ups or even Trx banded rows

Pull up and push ups ( 1 push up 1 pull-up repeat)

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

Functional Circuit

We are hitting all these straight through then take a moment to rest then back through 1-2 more times!

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

CORE/CIRCUIT | Saturday | 9/24

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