Name: Playbook - Kyle Carillet - Lower/Core | Saturday | 9/17
Uploaded: 2023-09-17T16:10:27.169Z
Duration: 45 min
Description: Lower/Core | Saturday | 9/17

First off this might be challenging for some, so add extra rest or just take it slow! 

Preform each exercise for 20 seconds then take a 10 second rest before jumping to the next.( take an extra 10 seconds if needed) 

Run through all the way, 
Rest for 3 minutes and back at it! 

Complete 2-3 rounds! 💥

-Dead stop sprints 20 seconds 
-Box step ups 20 seconds 
-Renegade rows 20 seconds 
-Box jumps/or jump squats 20 seconds 
-Single leg hip thrusts 20 seconds (or about 8 each leg)
-Delt raise combo 20 seconds 
-Jumping lunges 20 seconds
-pull ups/ trx rows 20 seconds 

Core: 3-4 rounds
-Kneeling rope crunches 20 reps 
-decline oblique twists    20 reps

First off this might be challenging for some, so add extra rest or just take it slow! 

Preform each exercise for 20 seconds then take a 10 second rest before jumping to the next.( take an extra 10 seconds if needed) 

Run through all the way, 
Rest for 3 minutes and back at it! 

Complete 2-3 rounds! 💥

-Dead stop sprints 20 seconds 
-Box step ups 20 seconds 
-Renegade rows 20 seconds 
-Box jumps/or jump squats 20 seconds 
-Single leg hip thrusts 20 seconds (or about 8 each leg)
-Delt raise combo 20 seconds 
-Jumping lunges 20 seconds
-pull ups/ scale to trx rows

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

Dead treadmill sprint

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps/or jump squats

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides forming a 
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell front/lateral raise combo

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up/ scale to trx bands or rows

Lower Circuit

Using a rope at the highest setting while kneeling on a pad, round back and breathe out as you crunch towards the floor and pause then return and repeat

Lower/Core | Saturday | 9/17

More workouts from Kyle Carillet