Name: Playbook - All Day Running Co - #BodyAndSoul
Uploaded: 2024-01-02T22:28:10.066Z
Duration: 30 min
Description: #BodyAndSoul

Chrisoula

Nick

Marco

Vimaris

Julie

# = Jumping Jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

B = 20 Air squats

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

O = Squat jacks

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

D = sit ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Y = Wall sit

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

A = Push ups

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

N = Plank (elbows)

- Push your hips as you come down
- Reach parallel and explode up

S= Jump squats

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-Hold for time

U =  reverse plank

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

L = Supermans

#BodyAndSoul

Debbie

#WinnieThePooh

David

Robert

Thanks for the warm welcome to your program!

Meredith

All Day Running Co Introduction

Wow, so excited. Did my first 5K, now training for a 10 mile.

Todd

Thanks for the warm welcome, looking forward to exploring the app and being coached by you all 😁

Lisa

Welcome

Always a good day when you get it in 😎

The convenience factor + output for these workouts is through the roof.  We control what we get and can make time to get it…perfect for a busy day or a wide open weekend.

Albie Masland

#ReverseAging

Always great to start with 100 Jumping Cap’n Jacks! Aka Jumping Destiny’s!

#HollisCrew

Brandon

Not going to lie. Forgot the word. Glanced up at the beginning and the word read down 
j
u
i
c
y
c
o
c
k
**end of page**

And I was like woah. 

Anyhow got it done 9:29.

#BodyAndSoul

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