Name: Playbook - All Day Running Co - #JuicyCocktail
Uploaded: 2024-01-02T22:28:10.057Z
Duration: 30 min
Description: #JuicyCocktail

Brandon

Nick

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.

Marco

Vimaris

Daniel

Jeff

Will

Alison

Ksenia

# = Jumping Jacks

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

Burpees

J = Burpees

-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

- 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

- 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

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

Y = Wall sit

- 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

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

K  = jumping jacks

T = Burpees

- 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

- 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

#JuicyCocktail

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.

#JuicyCocktail

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