Name: Playbook - Sarah Tripp - W4/D6 Optional Conditioning Workout 2
Uploaded: 2022-12-30T16:44:05.034Z
Duration: 45 min
Description: W4/D6 Optional Conditioning Workout 2

OPTIONAL CONDITIONING WORKOUT 2

This As Many Rounds As Possible (AMRAP) conditioning workout mainly includes cardio and high intensity training, using lighter weights or just your body weight. These workouts are a great way to improve your body composition and boost your overall fitness.
If you plan on plugging this second conditioning workout into your schedule, perform it after full body strength day 3.

Dynamic Warm up
- Standing knee hugs 
- Standing cradles
- Standing quad stretch
- Supported leg swine
- Forward lunge w/ reach 
- Bodyweight cossack squat

FULL BODY AMRAP WORKOUT
This conditioning workout includes two different segments. A quarter of a mile run performed as fast as possible, immediately followed by a 6 min AMRAP. Perform as many rounds as possible (AMRAP) within the 6 min, for the reps/exercises recommended below. Focus on quality reps and good form. Take a 2 min break after completing both segments and repeat for three rounds total. The time for the AMRAP will increase each week so you can continue to challenge yourself throughout the program. Make sure to keep track of your half mile run time and try to beat the time each week.

COMPLETE 3 ROUNDS TOTAL OF BOTH SEGMENTS BELOW:
- Treadmill run 

AMRAP CIRCUIT
1. Squat jumps 
2. Kettlebell clean 
3. Medicine ball slams 
4. Kettlebell windmills
5. Alternating lateral bodyweight lunge

- Standing knee hugs x 12 
- Standing cradles x 12 
- Standing quad stretch x 12 
- Supported leg swing x 12 each side
- Forward lunge w/ reach x 10 
- Bodyweight cossack squat x 8

- From a standing position
- Being one knee up, gently hug the knee into your body
- Return to starting then repeat on the opposite side

Standing Knee Hugs

- From a standing position
- Bring one foot up and internally rotate your foot, while externally rotating your knee
- Return to the starting position and repeat on the opposite side

Standing Cradles

- From a standing position
- Bend one knee and grab your foot behind you, keep your knee pointed toward the floor
- Return to starting position and repeat on the opposite side

Standing Quad Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Complete desired reps then repeat on the opposite side

Supported Leg Swings

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Reach both hands overhead
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Forward Alt Lunges w/ Reach

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, lowering into a cossack squat while reaching your hands in front of you for balance
- Press through your foot return to the starting position and repeat to the opposite side

Bodyweight Alt Cossack Squats

Dynamic Warm up

Quarter of a mile run x As fast as possible

*Try to beat your time each week

Treadmill Run

1. Squat jumps x 5
2. Kettlebell clean x 6 
3. Medicine ball slams x 8
4. Kettlebell windmills x 5 each
5. Alternating lateral bodyweight lunge x 10

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Squat Jumps

- Place the kettlebell on the floor between your feet and slightly forward off the body
- Place both hands on the horn of the bell
- Pack the shoulders by rolling the shoulders back and down
- Push the floor away explosively standing up while sliding the hands around the horn of the bell, catching it on the sides of the horn
- Reverse the movement back to starting position with control

Kettlebell Clean

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medicine Ball Slam

- Grip the kettlebell with one hand and extend the arm over your head (Your palm should face forward)
- Extend the opponent arm down in front of your thigh
- Hinge at the hips to lower the upper body down and to the side
- Your hand slides down the front of your  leg toward your foot
- Keep the kettlebell arm steady and fully extended overhead
- In the lowest position (with the hand close to the foot) your torso will be tipped, you'll feel some weight shift into your hip
- Reverse the movement, lifting the body while keeping a strong straight spine
- Keep the weight steady and elevated over the shoulder
- Return to the starting position and begin again
- Be sure that you maintain a strong, straight spine throughout this move
- Complete desired reps then repeat on the opposite side

Kettlebell Windmill

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat on the opposite side

Bodyweight Alt Lateral Lunges

AMRAP

Rest

W4/D6 Optional Conditioning Workout 2

Andrea

Annie

Can you add a box so we can record weight

W1/D1 Full Body Strength

Stephanie

Love the EMOM. Enough to make you feel like you got a workout in a short time.

Jamie

Amber

W1/D2 Optional Conditioning Workout 1

Ainsley

Heather

Tracy

W1/D3 Full Body Strength

W1/D4 Rest Day

W1/D5 Full Body Strength

Loving this app. The videos on how to do things are amazing!! I may have done two workouts today (conditioning and a full bod) but who’s counting🤷‍♀️💕

Cierra

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

Izzy

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

So nice to have  different exercises every workout! I have not felt bored with anything yet. It’s the perfect balance. I feel so strong at the end and totally exhausted, but not like I couldn’t complete the workout because it was too hard.

Elizabeth

W2/D3 Full Body Strength

W2/D4 Rest Day

W2/D5 Full Body Strength

W2/D6 Optional Conditioning Workout 2

W2/D7 Rest Day

W3/D1 Full Body Strength

W3/D2 Optional Conditioning Workout 1

W3/D3 Full Body Strength

W3/D4 Rest Day

Katie

W3/D5 Full Body Strength

W3/D6 Optional Conditioning Workout 2

W3/D7 Rest Day

W4/D1 Full Body Strength

W4/D2 Optional Conditioning Workout 1

W4/D3 Full Body Strength

W4/D4 Rest Day

I did it! I think it’s the first time I’ve stuck to a workout for 4 straight weeks! I’m down 6lbs!!

W4/D6 Optional Conditioning Workout 2

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