Name: Playbook - Ally Yanecek - COMBO MOVES: cardio
Uploaded: 2024-01-22T02:28:48.935Z
Duration: 10 min
Description: COMBO MOVES: cardio

Circuit
-    	Shuffle shuffle twist x 10 laps
-    	Squat to ab crunch (squat + L + squat + R = 1) x 10
-    	Jumping jack to fwd hop x 20

- As the name suggests- shuffle twice then twist away
- Try to make your shuffles bigger than in the video 

1 rep = shuffle to L and twist + shuffle to R and twist

Modification: step to each position rather than hopping

Shuffle Shuffle Twist

- Squat, shift weight to R
- Power to stand, driving L elbow to L knee

1 rep = squat + drive L + squat + drive R

Modification: take hop out - simply step/drive into each position

Squat to Ab Crunch

- Jumping jack
- Feet together
- Hop forwards, then back


Modification: step to each position - 
step out R, then L
step in R, then L
step forward R, then L
step back R, then L


I like this one because it adds in different planes of movement: frontal and sagittal plane

Jumping Jack to Forward Hop

Circuit

COMBO MOVES: 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

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

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

COMBO MOVES: cardio

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