Name: Playbook - Ally Yanecek - BODYWEIGHT: cardio
Uploaded: 2024-01-22T02:28:48.997Z
Duration: 10 min
Description: BODYWEIGHT: cardio

Circuit
-    	High knee clap unders x 10 each
-    	High knees x 10 each
-    	180 jumping jacks x 10 each
-       Half burpees x 10
-    	 Lateral step knee drive x 10 each

- Hop R knee up, clap under
- Feet together
- Hop L knee up, clap under
- Feet together


Modification: take out the hopping 
Advancement: take out the “feet together” portion to pick up the pace

High Knee Clap Unders

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Twist and perform a jumping jack to your R
- Hop to the front
- Twist and perform a jumping jack to your L
- Hop to the front

1 rep = jumping jack to R + to the L


Modification: step to each position rather than hopping

180 Jumping Jacks

- Plank position
- Belly to floor
- Raise to plank position
- Hop legs to squat position 


Modification: take the hops out- plank, lower to floor, plank, step up R, then L, squat, back R, back L

Half Burpees

- Step to R
- Powerfully drive L knee up to hop 
- Repeat on other side

1 rep = step and hop to R + to L


Modification: take out the hop
Advancement: step further, hop higher

Lateral Step Knee Drive

Circuit

BODYWEIGHT: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

TABATA: lower body

TABATA: upper body

TABATA: cardio

BODYWEIGHT: cardio

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