Name: Playbook - Liz Connors - W5 D6 - “PLAY” DAY
Uploaded: 2024-01-14T18:46:47.606Z
Duration: 30 min
Description: W5 D6 - “PLAY” DAY

A lil bit of conditioning, balance work, core work, just some fun stuff!

Complete each movement for 8 reps (8 reps each side for unilateral movements).
Once finished with last movement, go back to the beginning.
Complete circuit 5 times. Time cap at 30 minutes.

• 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 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

• 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

Okay, sounds like a lot, but it really flows well together.
• Start in a staggered stance, hinged at hips, holding KB in one hand - same hand as foot that is planted.
• In this bottom position, row, then extend arm back down.
• After completing the row, push through front foot to drive hips into extension.
• Use that power produced from your lower body to get the kb up into the air, thinking of pulling elbows back & punching up at the same time - keeping kb very close to the body as it travels. Should be a more or less vertical kb path.
• As you do this, drive the “non-working” knee up as well.
• 8 reps per side.

* Modify by leaving out knee drive, turning snatch into a clean, or doing just a staggered RDL + row.

Staggered Stance SA Row + Snatch + Knee Drive

• Like a normal pull up, but you are jumping up to the bar! This will actually make it a bit easier to pull yourself up.
• 8 reps

* Modify with whatever version of pull up you can do for 8 consecutive reps.

Jump Pull Ups

• Set up in bear crawl position - wrists/elbows/shoulders stacked, knees bent at 90', back & shins parallel to floor.
• KB should be behind one of your hands. Grab kb with opposite hand, crossing over your body, & pull through to other side.
• After placing KB down again, stepping with opposite hand & foot, step laterally in that same direction as you pulled until you have passed the KB.
• Pull KB 8 times before going back the way you came.

Lateral Bear Crawls

• Get into hollow hold position - laying on back, lower back pressed to ground. Legs are extended - the closer your legs are to the ground, the more challenging the movement will be.
• Holding weight behind your head to start, maintain hollow hold position & pull weight towards your legs.
• Modify by keeping knees bent.
• 8 reps

Hollow Hold KB Pullover

FUN LIL CIRCUIT 🤸‍♀️

W5 D6 - “PLAY” DAY

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

W2 D6 - CONDITIONING

W3 D1 - DEADLIFT

W3 D2 - CHEST, BACK, BIS

Finish with sprints??? Sure…sure…🥵💀

W5 D6 - “PLAY” DAY

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