Name: Playbook - Liz Connors - W2 D6 - CONDITIONING
Uploaded: 2023-10-27T14:35:14.387Z
Duration: 30 min
Description: W2 D6 - CONDITIONING

A long duration conditioning workout - it’s short & sweet & sweaty & you’ll love it!
Make sure to watch til the end of the videos if you need modifications for any of these movements!

Go through each of these movements for the given reps as many times as you can in the 15 minutes!
Rest as needed - but you’ll get 3 full minutes of rest before you start the second AMRAP!

• Feet about shoulder width apart, keeping back flat, place dumbbells on ground & jump (or walk) your feet back to a high plank position.
• Drop chest to floor/push up (leave this out if modifying).
• Jump (or walk) feet back in, still shoulder width apart.
• Hike DBs back between legs to produce some momentum, & push through feet/drive hips forward into extension.
• Using that power from your lower body, pull elbows back & punch up at the same time to bring dumbbells up above your head. Keep them close to you the entire time - do NOT swing in front of your body!
* Can modify with clean (just bringing dbs to shoulders) or deadlift (just stand up from bottom position).

* QUICK & POWERFUL

Devil’s Press

• Hanging from bar, use your core to lift your legs up, aiming for toes touching the bar.
• CONTROL on the way up & down - do not use momentum to bring your toes up & do not simply drop back down.
* Modify with seated leg lift overs.

Strict Toes To Bar

• Begin in athletic stance, core engaged & knees soft.
• Shuffle twice to your left, ending with your weight in your left foot.
• Push through left foot to powerfully leap to your right, landing on your right foot.
• Complete all reps on one side before switching to other.
• 10 reps each way.
* Modify with side shuffle -> floor tap

Side Shuffle to Lateral Bound

AMRAP 15

Same as before, just with different movements 😊

• Start with one foot planted, ball high up over head, & bring one knee up.
• As you hinge at your hips & reach your “free” leg back, aggressively slam ball to ground. Keep back flat.
• Complete all reps on one side before switching.
• 10 reps each side.
* Modify with staggered stance.

SL RDL Ball Slams

• Start in a high plank position with feet in front of a wall.
• Start by placing one of your feet on the wall & walking one of your hands back, slowllllyyyyy walking your feet up & your hands back with opposite foot/hand until you are in a handstand position with your chest/thighs against the wall.
• SLOWLY walk hands back our & feet back down until you return to high plank position.
* Modify with pike or high plank shoulder taps.

Wall Walks

• These really need no introduction or explanation 😩

* Modify with your cardio of choice - sprint, row, recumbent bike, ski erg, whatever!

Air Bike Sprints

W2 D6 - CONDITIONING

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

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

W1 D6 - CONDITIONING/CORE

W2 D1 - DEADLIFT

W2 D2 - CHEST, BACK, BIS

W2 D3 - SQUAT

W2 D4 - SHOULDERS, BACK, TRIS

W2 D5 - HIP THRUST

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W2 D6 - CONDITIONING

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