Name: Playbook - Coach Andy Gallagher - Workout of the week #6
Uploaded: 2024-09-05T22:33:56.496Z
Duration: 45 min
Description: Workout of the week #6

This is a posterior chain focused strength workout. 

Begin with the world greatest stretch warmup to get your blood flowing and muscles active. Then move into your strength circuit

Circuit: 4 rounds
Dual KB kickstand RDL (12R/12L)
Piston Rows (alt. 24 reps, 12R, 12L)
Y’s and T’s (10 reps of each)
Banded KB hip thruster (15 reps)
Standing KB bird dog rows (12R/12L)

Find a challenging weight, and get after it!!

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- start in a standing position 
- hinge at the hips to bring hands to the ground.
- walkout hands out into a plank position
- jump one foot forward while maintaining core engagement 
- rotate the same side arm up to the sky while pushing into the ground with the planted arm
- rotate arm back pushing the elbow Al close to the ground as possible
- then hinge your hip and engage your quad and straighten the front leg as much as possible 
- walk hands back and repeat on the other side

Walkout worlds greatest stretch

This is a posterior chain strength circuit.

Perform one set of each exercise and repeat for 4 rounds. Take minimal rest between exercises and 60 seconds rest after each round.

Increase weight after round 1 if needed. Focus on keeping the core engaged throughout to stabilize lower back 

Let’s go!! 💪🏼

-Stand with feet hip-width apart, holding a kettlebell (KB) in each hand.
-Step one foot back slightly, resting on the ball of the foot for balance (kickstand position).
-Hinge at the hips, keeping the back flat and chest up, while lowering the KBs towards the ground.
-Keep the standing leg slightly bent. 
-Engage the core and glutes to return to the starting position.
- Repeat for the desired number of reps, then switch legs.

Dual KB kickstand RDL

-Start in a standing position with feet shoulder-width apart, holding a kettlebell (KB) in each hand.
-Hinge at the hips, keeping the back flat and chest up, lowering the KBs towards the ground.
-Pull one KB up towards the hip in a rowing motion, keeping the elbow close to the body.
-Alternate Rows in a pumping motion, so each arm is in constant motion
-Keep the core engaged and back flat throughout the movement.
- Alternate rows between each arm for the desired number of reps.

KB Piston Rows

-Start lying face down on the floor with arms extended overhead, forming a Y shape with the body.
-Lift the arms engaging the upper back muscles.
-Without lowering the arms, move them out to the sides to form a T shape with the body.
-Lower arms down and the reverse the motion 
-Lower back down to the starting position with control.
- Repeat the movement, alternating between the Y and T positions.
- Keep the neck in a neutral position and avoid shrugging the shoulders.
- 1 reps = Y and T raise

Y’s and T’s

-Place a resistance band around your thighs, just above the knees, and lie on your back on the ground with your knees bent and feet flat on the floor.
-Hold a kettlebell (KB) securely with both hands, resting it on your pelvis.
-Position your upper back and shoulders on a bench, with your head and neck supported but not resting on the bench.
-Engage your core and glutes, then press through your heels to lift your hips up towards the ceiling, squeezing your glutes at the top.
-Maintain tension on the resistance band by pushing your knees outward against it throughout the movement.
-Lower your hips back down to the starting position with control.
-Repeat for the desired number of reps, focusing on proper form and glute activation.

Banded KB hip thruster

-Stand facing a bench with a kettlebell (KB) placed on the floor next to the bench.
-Place one hand on the bench for support and reach down to grab the KB with the other hand, while simultaneously extending the opposite leg straight back behind you.
-Keep your back flat and core engaged to maintain balance.
-Pull the KB towards your hip in a rowing motion, keeping the elbow close to your body.
-Lower the KB back down with control, then return to the starting position.
- Repeat for the desired number of reps, then switch sides.

Standing KB bird dog row

Posterior chain circuit

Workout of the week #6

Workout of the Week #11 (KB)

Workout of the week #10 (bands)

Workout of the week #9 (DB)

Workout of the week #8 (DB/KB)

Workout of the Week #7 (core/hips)

Workout Of the Week #5

Michelle Pepper

Work out of the week #4 [DB]

I did all but one with a little modification!

Tobi

Workout of the Week # 3 [KB]

Workout of the Week #2 [DB]

Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

Workout of the week #6

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