Name: Playbook - Liz Connors - W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE
Uploaded: 2023-11-16T20:11:47.761Z
Duration: 30 min
Description: W3 D6 “PLAY” DAY - POWER PRODUCTION, PLYOMETRICS, & CORE

A simple 30 minute AMRAP for y’all. I said simple, not easy 🙃

6 movements here, set amount of reps for each, just going through as many times as you can in 30 minutes - keeping in mind GOOD FORM.
I’d rather y’all maintain great form & get the most out of each movement for fewer rounds in 30mins than just gunning it & flailing around aimlessly for 30 mins.
Rest as needed - I don’t expect you to not rest at all the entire 30 mins, but just do it as needed & never for longer than a minute!

A FUNNNnnnnNnn lil combo meal for you guys!

• Staggered stance, holding kb in each hand. Hinge at hips, push butt back, keep weight in front foot.
• As you push through front foot to drive hips into extension & stand up, pull elbows back & punch up towards your shoulders at the same time so that the KBs end up on your forearms, at your shoulders. This may take some time to get down, and you can sub in dbs if the KBs are throwing you off.
• As you’re doing the above & pushing through the front foot, drive the back knee up and step your back foot onto the box.
• Pause for a brief moment & push through the whole foot, especially the heel, to step up & drive the opposite knee up.
• 6-8 reps each side.

* I KNOW this is a lot - hence why it’s called “play” day 🙃 we’re just playing with movement! You can do the following to modify:
- leave out the step up
- leave out the clean
- bilateral RDL rather than staggered
- a mix of all of those 😊

Staggered RDL + Clean + Step Up

• Low plank position with feet on slider discs.
• Keeping your forearms on the ground, drive your elbows back & pull your body forward, maintaining neutral spine & engaged core.
• After pulling forward, drive your elbows forward to push your body back.
• 10-15 reps

Slider Disc Body Saw

• Staggered stance, like you were in the previous RDL.
• Hinge at hips just enough to produce some power by pushing through the front foot, “clean” the kb but land in a semi-squat - almost as if you’re preparing for the next part, the push press.
• Once KB is at your shoulder, push through front foot again to produce power & press KB up into air.
• 6-8 reps each side.

* Modify by leaving out the clean & doing just a push press!

Staggered SA KB Power Clean -> Push Press

• Hanging from pull up bar, sort of round lower back & tuck butt to engage core.
• Using your core - not momentum - lift legs to bring your toes up to the bar.
• Control on the way down.
• 5-8 reps

* Modify with kipping toes to bar, hanging leg lifts, hanging knee tucks, or reverse crunches.

Strict Toes To Bar

• Plant one foot on ground, bring other knee up, arms in front to prepare to swing back.
• Simultaneously sit back into planted foot & swing arms back to produce some momentum, then push through foot & drive arms forward, jumping off planted foot & landing with it softly on the box.
• Be sure to fully stand up at the top.
• 6-8 reps each side.

* Modify with regular box jumps, offset SL box hops, or jump lunges.

Single Leg Box Jumps

• Start in bear crawl position, shins and back parallel to ground, knees at about 90'.
• KB should be just behind one of your hands & off to the side slightly.
• With opposite hand, pull KB through, then crawl as many times as necessary to get just past the KB.
• Be sure to step with opposite hand/foot, otherwise it gets super wonky!
• 8 pulls each way.

* Modify with stationary bear crawl pull thrusters, leaving the kb drag out & just doing the bear crawl, or knees on the ground pull thrus.

Lateral Bear Crawls + KB Drag Thru

30 MIN AMRAP

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

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

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

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