Name: Playbook - Kyle Carillet - Conditioning & Core🔥| Day 5
Uploaded: 2023-09-17T16:10:28.096Z
Duration: 60 min
Description: Conditioning & Core🔥| Day 5

Conditioning & Core🔥

Wall balls 
15, 15, 15
Barbell rows
15, 15, 15
Dual hammer curls
15, 15, 15
Clean and presses
(Substitute these with dumbbells if needed to scale or make easier)
10, 15, 15
Push-ups
15, 15, 15
Ball slams 
15, 15, 15

Core:
Low plank hip dips
Reverse crunch 
Modified v-up

Cool down 1/2 mile walk on treadmill 3mph at 3% incline.

Conditioning & Core🔥

3-4 rounds:

Wall balls 
15, 15, 15
Barbell rows
15, 15, 15
Dual hammer curls
15, 15, 15
Clean and presses
(Substitute these with dumbbells if needed to scale or make easier)
10, 15, 15
Push-ups
15, 15, 15
Ball slams 
15, 15, 15

- 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

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell/Barbbell clean and press (double)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Conditioning circuit🔥

Core:
2-3 rounds

Low plank hip dips
Reverse crunch 
Modified v-up
Hollow hold with flutter kicks

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Bring your knees to your chest and your torso up 
- Extend without touching the ground

Modified v-ups

Start in a hollow hold to upper back and legs come off the ground and core stays engaged here now we throw in some flutter kicks and keep everything tight and engaged.

Hollow hold with flutter kicks

Core circuit 💥

Incline walk for .5 mile at 3-3.5mph with an incline of 3-4%

Treadmill incline walk cool down

Conditioning & Core🔥| Day 5

Chelsea

Marc

PUSH DAY | Day 1

PULL DAY | Day 2

Single leg hypertension & the lunges 🥵

LEGS | Day 3

Arms/Shoulders | Day 4

Chest&Back touch-up | Day 5

Glute/Ham Day | Day 6

Rest Day 🦖 | Day 7

Daniel

Great Monday kickoff! Have a great week everyone! 🤟🏻

Love it, feel my back and biceps after this workout on fire

LEG DAY | Day 3

😰😰 That finisher!! Whooa!! 🤟🏻

Delts/Arms | Day 4

Chest/Back/Core | Day 5

Lower | Day 6

Rest Day | Day 7

That was longer than expected but I’m toasted 🔥

Kyle

Paul

Push Day | Day 1

Pull day | Day 2

Angie

Back/Chest or Rest Day | Day 5

Getting them legs back into summer shape!

Legs | Day 6

Rest Day 🌞 | Day 7

PUSH | Day 1

PULL | Day 2

Arms/Delts | Day 4

UPPER | Day 5

LOWER | Day 6

Rest Day 🏄 | Day 7

Back & Bi’s | Day 1

Chest & Tri’s | Day 2

LEGS (quad focused) | Day 3

Arms & Shoulders | Day 4

Back/Chest & Core | day 5

Legs (ham & glute focused) | Day 6

REST DAY 🏄 | Day 7

Chest & Tri’s | Day 1

Great set 
Felt my back muscle little tense but loving it

Conditioning & Core🔥| Day 5

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