Name: Playbook - Sweat Rewards - Week 5 D6- Functional Factors 3
Uploaded: 2024-01-02T14:44:05.482Z
Duration: 35 min
Description: Week 5 D6- Functional Factors 3

michelle

Functional training is a term used to describe exercises that help you perform activities in everyday life more easily. These exercises typically use the whole body — definitely multiple muscles — and emphasize core strength and stability.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank position 
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

warm up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell or kettlebell front squat

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells

Kettlebell deadlifts

- Start with kettlebells on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift the kettlebells off the ground allowing them to swing between your legs
- Drive your hips forward propelling the kettlebells forward and up
- Stopping just in front of the shoulders 
- Allow kettlebells to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Lower body triset

- Place your feet on an elevated surface 
- Bend at the elbows to lower your chest toward the floor 
- Engage your chest as extend your arms, pressing yourself back up

Deficit push ups

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- From the half kneeling position perform a single arm kettlebell press
- Press from the same side with the down knee
- Repeat for desired reps
* Work both sides 10 reps each

Kettlebell half kneeling shoulder press

Upper Body Triset

- Begin with dumbbell in both hand
- Place hands on the ground and jump back into push up position 
- Jump feet up to your hands, grab dumbbell and swing between legs to clean up to your shoulder
- Press dumbbell overhead

Dumbbell burpee + push up into clean and press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank position
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a high plank position
- Walk your hands down onto the forearms in low plank position
- Walk your hands back up to high plank position
- Repeating for time or reps

High low planks

- Starting in a low plank position
- Take one hand off the floor and touch the floor forward of the body 
- Repeating on the opposite side
- Alternating back and forth

Plank taps

Cardio Full Body

Week 5 D6- Functional Factors 3

I love new challenge, I just need to commit and complete😬

Shannon

Chenai

Ruth

Decide, Commit, Succeed Challenge Intro

It’s was simple but intense. I wanted to stop but I was like if u can’t do this how will u make it through out the week

labrisha

I definitely underestimated this workout! I’m soaked in sweat! 💪🏾

Asha Fears

Renee

Week 1 D1 Power Dumbbells

Great workout, I also had to modify some, but I finished.

SaMora 

Did a lot of modifications today, but still for a good workout.

Definitely a little challenging but managed to get through this workout faster than yesterdays. 🎊

Week 1 D2  Functional Factors

Won't lie I didn't wanna work out today but glad I did. It burned oh so good!!!

Olivia

Week 1 D3 Cardio Chaos

🔥🔥 great timing my body was ready for a break.

This was a workout however very good because now I can do yoga tmrw 💪🏾😅☀️🚪

Carmen

week 1 D4- mobility work

👍🏾👍🏾i got a flow again which is good. That’s my cardio✍🏾💯🚪

Week 5 D6- Functional Factors 3

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