Name: Playbook - Liz Connors - WEEK 3: Full Body/Agility/Power Production
Uploaded: 2023-10-09T19:07:14.775Z
Duration: 30 min
Description: WEEK 3: Full Body/Agility/Power Production

Lots of core, lots of full body, plyometrics, power production.
* Don’t worry, if plyometrics aren’t for you, I give other low impact options!

Half Kneeling KB Press/Windmill + Depth -> Broad Jump -> Hop Back

• Start in a half kneeling position - whatever foot is up, same hand is holding kb at shoulder.
• Press KB up. While KB is in air, hinge at hips, push hips back in that same direction.
• Push through core to come back to center, & then bring kb back down to shoulder slowly.

REPS: 8-12 each side

* If the windmill is weird for you, separate the movements - do just the shoulder press for the given reps, then drop the kb & do just the windmill with your hand up in the air, no weight.

Half Kneeling KB Press + Windmill

• Start on top of a box/bench/step.
• Let yourself step off the front of the box, & as your feet hit the ground, jump forward as far as you can, landing soft in a squat-ish position.
• Then hop backwards on your toes as quickly as you can, back to where you started.
• The goal here is to be QUICK & powerful.

REPS: 5-8

* You can leave out the depth jump & do just the broad jump, & if the hop back isn’t for you, you can just walk backwards.
* You also can modify with just regular squat jumps OR iso hold squat (seconds at bottom, come up quickly).

Depth -> Broad Jump + Hop Back

SUPERSET 1

Single Leg RDL -> Clean -> Knee Drive Step + KB Chops

I knowwwww it seems like a lot but I promise it flows well!!
• Start with KBs at sides, one foot planted & one  free.
• Hinge at hips, push butt back & reach free leg back.
• Once at bottom, drive hips into extension & simultaneously pull elbows back & punch kbs up to shoulders - try to avoid rolling shoulders back, use force produced from that hip drive.
• As you do this, also drive the knee of that free leg up & step forward onto bench.
* You ALSO can do these as a staggered RDL, leave out the knee drive, and/or leave out the clean.

REPS: 8-10 each side

Single Leg RDL + Clean + Knee Drive + Step

• Start with KB down at one hip - make sure you allow “back” foot to pivot.
• In a quick, powerful motion, keeping arms straight, swing KB up & across your body, using your core to stop yourself once you’re in line with your body.
• Slowly bring kb back to chest & then back to starting position.

REPS: 8-10 each side

KB Chops

SUPERSET 2

• Hold plate (or db or kb) at your side in one hand.
• Keep shoulders back, chest tall, & core engaged as you slowly walk heel to toe.
• Switch hands after you complete all steps on one side.

REPS: 20 steps each side

Farmer Carry

• Stand on one leg. Whatever leg is free, push with planted foot to hop laterally in that direction, landing on the free foot.
• If you’re feeling spicy, add in a single leg hop as soon as you land.
• Be sure to stick your landings!

REPS: 8-10

* If jumping isn’t for you, take a big step & touch the ground, kind of as if you were speed skating.

Lateral Bound + Single Leg Hop

SUPERSET 3

WEEK 3: Full Body/Agility/Power Production

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 3: Full Body/Agility/Power Production

Community

More workouts from Liz Connors