Name: Playbook - Liz Connors - W1 D6 - CONDITIONING/CORE
Uploaded: 2023-10-17T17:24:16.995Z
Duration: 40 min
Description: W1 D6 - CONDITIONING/CORE

Dead ☠️ Love this circuit. I have an injured shoulder, and this was easy to modify around it.

Kaleigh

That was crazy hard! I harr te to admit i didnt want to finish but i did lol

Ciera

V sweaty
AMRAP - give yourself 30-40 minutes & complete as many rounds as you can 😬

• Start with both KBs on ground about a foot in front of you.
• Feet hip width apart, hinge at hips & push butt back, letting knees bend as they need to but not actively.
• From here, grab kettlebells, “hike” them back, & quickly drive hips into extension, pushing through your feet & not lifting with your arms - just letting your arms kind of chill.
• Hinge at hips again, & then this time on the way up, pull elbows back & punch up all at the same time so that you “catch” the KBs at the top rather than them plopping on your wrists.
• 10-12 reps.

* ALL ABOUT POWER & QUICKNESS HERE. If you take it slow, the movement will be awkward & won’t really work at all.
* Modify with regular KB swings or alternating DB snatches.

Dual KB Swing -> Snatch

• Start in high plank position with KB slightly in front of you.
• Grab KB with one hand, & quickly pull & drag it down towards your feet, bending your knees & sitting back as you do so.
• Push through your feet to drive yourself back up to starting position.
• 8-10 reps each side.

* Be sure not to let hips creep up!
* Again, QUICKNESS & POWER.
* Modify by just dragging kb back & forward, not sitting back.

KB Single Arm Plank Drags

• Hold one KB up overhead with arm extended, keeping back engaged & shoulder blade pulled down.
• Brace core & step into walking lunges.
• After 8-10 lunges, switch the KB to the other hand & hold that arm up overhead for 8-10 lunges.

* Modify with half rack KB walking lunges - same idea, but with KB at your shoulder instead of overhead.

SA KB Overhead Hold Walking Lunges

• Stand a foot or two in front of wall.
• Start by hinging hips & bringing wall ball to one hip.
• Powerfully drive your hips forward & use this power to toss the ball into the wall.
• Keep core tight, especially as you catch the ball when it comes back.
• “Stick” the catch before you go back into the next rep.
• 8-10 reps each side.

* Be sure to think of using your lower body more for this movement rather than your upper body!

Wall Ball Parallel Tosses

• Take “athletic” stance, starting with hands around belly button area, holding cable handle attachment
• Brace core as you press your hands out away from you, then rotate away from the cable machine, pivoting on your “inside” foot.
• Control as you rotate back in, then bring hands back to belly button.
• 8-10 reps each side.

* Be sure to think of using your core to press & rotate as well as resist the pull of the cable! You should feel this more in your core than anywhere else.

Cable Paloff Press + Rotation

• Stand with feet about hip width apart.
• Hands holding handles of erg, hinge at hips as you aggressively pull down on the cables.
• Drive hips into extension as your hands go back up to the top of the movement.
• Keep core engaged throughout.

* Sub in air bike or treadmill sprint if you do not have access to ski erg!

Ski Erg Interval

W1 D6 - CONDITIONING/CORE

W1 D1 - DEADLIFT/HINGE

W1 D2 - CHEST, BACK, BIS

Willow

W1 D3 - SQUAT/KNEE DOMINANT

W1 D4 - SHOULDERS, BACK, TRIS

Shelby

W1 D5 - HIP THRUST/GLUTE FOCUSED

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W3 D3 - SQUAT

W3 D4 - SHOULDERS, BACK, TRIS

W3 D5 - HIP THRUST

W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

W4 D1- DEADLIFT

W4 D2 - CHEST, BACK, BIS

W4 D3 - SQUAT

W4 D4 - SHOULDERS, BACK, TRIS

W4 D5 - HIP THRUST

W4 D6 - CONDITIONING

W5 D1 - DEADLIFT

W5 D2 - CHEST, BACK, BIS

W5 D3 - SQUAT

W5 D4 - SHOULDERS, BACK, TRIS

W5 D5 - HIP THRUST

W5 D6 - “PLAY” DAY

W6 D1 - DEADLIFT

W6 D2 - CHEST, BACK, BIS

W6 D3 - SQUAT

W6 D4 - SHOULDERS, BACK, TRIS

W6 D5 - HIP THRUST

W1 D6 - CONDITIONING/CORE

Community

More workouts from Liz Connors