Name: Playbook - All Day Running Co - #HollisCrew
Uploaded: 2024-01-02T22:28:10.054Z
Duration: 30 min
Description: #HollisCrew

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

Nick

Marco

Daniel

I’m baaaack. Post Marathon. Let’s go.

Steve Linn

# = Jumping Jacks

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Keep hips elevated

H = Side plank  (30 sec per side)

- 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 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

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

I = Thruster

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

S= Jump squats

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

C = Crunches w/ feet up

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

R = High plank shoulder taps (20 per side)

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

N = Plank (elbows)

E = Plank

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core
- Rt / Lt = 1 rep

W = Bicycle crunches (20 per side)

#HollisCrew

Vimaris

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

Julie

#ReverseAging

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.

#HollisCrew

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