Name: Playbook - Liz Connors - WEEK 2: Conditioning Circuit
Uploaded: 2023-10-09T19:07:14.755Z
Duration: 35 min
Description: WEEK 2: Conditioning Circuit

Michelle

Focusing on conditioning, power production, & agility. Feel free to consider this a full body workout!
Do each movement for 10 reps (10 reps each side for unilateral). Last movement is for time.
Go through circuit as many times as possible for 8 minutes.
After 8 minutes, rest for 1 minute (ish), then repeat 2-3 more times 🙃

Complete each movement for 10 reps (10 reps each side for unilateral movements). Last movement is for time.
Go through circuit of 5 movements as many times as you can for 8 minutes.
After 8 minutes is up, rest for 1 minute-ish.
Repeat 2-3 more times 🙃

• Start in high plank position, dumbbell just behind one of your wrists.
• With opposite hand, pull dumbbell through to other side.
• Jump (or walk) feet forward, push through feet & drive through hips, & use this power to bring dumbbell up into air, keeping it close to your body as it travels.
• Think of a straight up path for the dumbbell rather than an arc.
• Set dumbbell back down, jump (or walk) feet back, & repeat on other side.

* Sometimes it takes a while to get the timing of the snatch down. You need to be quick & aggressive with it! If you take your time on the way up with the snatch, it’ll get weird.
* Feel free to modify with plank pull through + burpee or just plank pull throughs!

DB Plank Pull Thru -> Snatch

• Stand perpendicular to wall, athletic stance, feet slightly wider than shoulder width apart.
• Hold wall ball (or medicine ball) at outside hip to start.
• In a “shoveling” sort of motion, aggressively toss ball into wall.
• Drop ball back & repeat, as quickly & aggressively as you can.
• Repeat on other side.

* I highly recommend using a wall ball for this. As you can see, a medicine ball works, but it bounces back MUCH more & you just need to be aware of that.

Lateral Wall Ball Tosses

• Stand with feet wider than shoulder width apart, kettlebells directly between feet.
• Hinge at hips so that back is flat & parallel to ground.
• Grab both kettlebells, pull elbow of one arm to torso, set kettlebell back down, then repeat on other side. (Gorilla Rows)
• Push through feet to stand up, go back down, then push through feet again, but this time simultaneously pull elbows back & punch up to bring kettlebells to shoulders. (deadlift + clean)
• All of the above = 1 rep.

* If the clean is a little much for you, feel free to just leave it out!

Gorilla Rows + Deadlift + Clean

• Begin standing tall, feet hip width apart, kettlebells in front rack position.
• Slight knee bend to produce some power, let power travel up your body in the kettlebells & press kettlebells up.
• Keep kettlebells up as you step forward into a lunge, then push through front foot & step back into a reverse lunge.
• Step back together & bring kettlebells back to shoulders.
• Repeat, but for the next rep, step with the other foot.

* You can step back together between the lunges if you’d like! It’ll provide you with a bit more stability.
* If holding the kettlebells up while you’re lunging is a bit much, bring them back down to your shoulders before you lunge.

Push Press + Pendulum Squat

• Secure a long resistance band to something stable & then loop it around your hips/waist.
• Step far enough away that there is a small amount of resistance on the band.
• Staying on toes, drive knees up & sprint as fast as you can.
• The band is going to be pulling you back so you need to keep your core braced to avoid that!

* If you don’t have a band, you can also place your hands against a wall & sprint!

Banded Sprints

CONDITIONING CIRCUIT 🤸‍♀️

WEEK 2: Conditioning Circuit

Liz is a menace to society with these workouts…..in a good way 😅🥴

Kayla

Liz’s workouts are always pushing me a step further, while ensuring proper form and getting the most out of a workout without spending hours in the gym.  The app really brings her one on one guidance to you virtually!  So excited to continue following along!

Morgan Walsh

WEEK 1: Knee-Dominant Lower Body

Damnnn. Great workout. The last superset nearly did me in but I was able to push through.

Steph

Leah

WEEK 1: Upper Body Push

Tara

🥵 haven’t done hip thrusts in months

Sarah

the buns are on fire 🥵🔥🔥🔥🔥🔥🔥🔥🍑🍑🍑🍑🥵🥵🥵🥵🔥🔥

Dana

WEEK 1: Hip-Dominant Lower Body

WEEK 1: Upper Body Pull

Murder on the dance floor is the perfect song for those fast feet as it feels like I am being murdered while dancing

This was spicier than I thought it would be🥵

jill

Dripping sweat and feeling good 💪🏻
Liz’s program is amping up my workouts so I’m adding variety to my routine and pushing myself more than I ever was on my own.

WEEK 2: Conditioning Circuit

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