Name: Playbook - Alice (Pineapplebrat) Bozinovski - W1/D3 Rest - Cardio/Outdoor Activity
Uploaded: 2023-12-22T14:22:06.845Z
Duration: 40 min
Description: W1/D3 Rest - Cardio/Outdoor Activity

Played some tennis, Pickleball, and cone hole for cardio and outdoor activity! Love this one!

Molly

I’m sore today! I needed this rest+cardio day for sure.

Destiny Sunshine

Love a good rest day! Treadmill walk + outdoor walk later 😊

Michaela

Today is a rest day with optional cardio. Use today to do something nice like going for a walk outside or another outdoor activity. 

Cardio helps us burn fat. I've added optional cardio to some days for anyone with the goal to lose fat. The focus on the incline will also give you increased ankle range of motion, extra calf work, and help with a little more posterior chain burn. 
I've included some mobility movements for you to do on your day off too, which can help with recovery and improve your ability to do exercises and everyday things!

rest

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

This movement will help stretch your hip flexors and your ankles, as well as get you warmed up.

Ankle and Hip Stretch

Lower body mobility warm up

-Complete workout with a high paced incline walk for additional cardio. 
-Adjust speed and incline to personal preference.

Treadmill Incline Walk

W1/D3 Rest - Cardio/Outdoor Activity

Makes me actually want to continue to workout:) Thanks

Sierra

Becky

I felt the all over body workout and it’s refreshing 🎉

Lizzie

W1/D1 Back and Biceps w/ Cardio/Core Option

Elizabeth

Great workout. I felt the burn, I felt my muscles work! It got me feeling good.

Kenzie

W1/D2 Hamstrings and Glutes

The fly belt really got my shoulders burning, love these workouts

This workout revealed my progress in my strength which is super motivating. Thank you for your time & content!

Holly

W1/D4 Shoulders - Cardio/Core Option

i feel like there could have been more leg workouts and i had to incorporate my own but overall the core portion makes up for it, got a good sweat in overall

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One of my favorite workouts from this program. Can do at home and really feel it

W1/D3 Rest - Cardio/Outdoor Activity

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