Name: Playbook - Ally Yanecek - NO REPEATS: cardio
Uploaded: 2024-01-22T02:28:48.874Z
Duration: 10 min
Description: NO REPEATS: cardio

-    	High knees x 100 per leg  (you can do it :))
-    	Butt kicks x 100 per leg
-    	Jumping jack crosses x 50
-    	Lunge to power knee drive x 20 each
-    	Crossbody abs x 20 each
-    	Shuffle to vertical hop x 20 laps
-    	Plank jacks x 50
-    	Burpees x 3

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

- Perform a jumping jacks, crossing your feet and wrists 


Modification: take out the hopping and simply step into each position

Jumping Jack Crosses

- Lunge back
- Back leg drives forwards powerfully, propelling you into the air


Modification: take the hop out - lunge back, step together, knee drive, step together

Lunge to Power Knee Drive

- Hands by ears
- Activate core to drive elbow to opposite knee powerfully 
- Hopping if able 


Modification: take the hop out 
Advancement: keep hop and add weights

Standing Crossbody Abs - Cardio

- Shuffle to feet together to hop up

1 rep = shuffle to L and hop, shuffle to R and hop

Modification: do a calf raise rather than the vertical hop
Advancement: perform quicker, jump higher

Shuffle to Vertical Hop

- Plank position, core tight
- Hop feet apart, hop together 


Modification: take the hop out. Simply step R foot out, L out, then R foot in, L in.

Plank Jacks

- Hope back to plank
- Drop belly to floor
- Hop up to squat position
- Jump to ceiling


Modification: tap take the hops out and step into each position; Don’t drop to stomach

Burpees

NO REPEATS: cardio

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

NO REPEATS: cardio

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