Name: Playbook - Kyle Carillet - Conditioning Day | Day 4
Uploaded: 2023-09-17T16:10:28.021Z
Duration: 40 min
Description: Conditioning Day | Day 4

Conditioning Day! 🔥

Warm up: with a 1/2 mile walk at 3mph and incline of 3-4💥

3 rounds:

Pull up to push ups
(5 push ups- 5 pull-ups 
10, 10, 10
Deadlifts
15, 15, 15
Kettlebell swings
15, 15, 15
Leg raises
10, 10, 10
Ball slams 
10, 10, 10
Battle ropes
20, 20, 20 seconds

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

Treadmill incline walk warm up

3 rounds:

Pull up to push ups
(5 push ups- 5 pull-ups 
10, 10, 10
Deadlifts
15, 15, 15
Kettlebell swings
15, 15, 15
Leg raises
10, 10, 10
Ball slams 
10, 10, 10
Battle ropes
20, 20, 20 seconds

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Start with kettlebell on the ground in front of you
- 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

Kettlebell swing

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- 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

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle ropes - double arm waves

Conditioning Circuit

Conditioning Day | Day 4

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 Day | Day 4

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