Name: Playbook - Shailey and Sammy Collier - W4/D6
Uploaded: 2021-12-14T21:01:50.744Z
Duration: 45 min
Description: W4/D6

Warmup
5-10 minute foam roller and activation, dynamic warm up, cycle, row, or high knees and so on

Weightlifting
1. Push Press 5RM
2. Barbell Walking Lunge 3 x 5 (5 lbs heavier than last week) 

Rest 3-5 min

Conditioning
5 Rounds:
- 6 Clapping Pushups
- 30 walking lunges
- 6 GHD Situps

- Small dip loading glutes and hamstrings, belly tight and chest tall
- Elbows slightly in front of the barbell
- Drive aggressively with your legs pressing the bar up, stacked over shoulders and heels
- Return the barbell catching with slight knee bend

Youth barbell Push press 5RM

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

YOUTH Barbell walking lunges

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

YOUTH Clapping push up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

YOUTH walking lunges bodyweight

- Place glutes on back side of pad
- Legs remain bent as the torso descends
- Legs extend violently to initiate the ascent
- Core remains braced
- Complete when both hands touch the foot pad

Youth GHD situp

Conditioning

W4/D6

The workout was great. Haven’t lifted in a little while so I’m going to feel this tomorrow :)

W4/D6

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