Name: Playbook - Ally Yanecek - SUPERSETS: cardio
Uploaded: 2024-01-22T02:28:48.849Z
Duration: 15 min
Description: SUPERSETS: cardio

Circuit A: Bodyweight
-    	Heisman x 10 laps
-    	Crossbody mountain climbers x 10 per leg

Circuit B: Light / Bodyweight
-    	Kettlebell swings x 20
-    	Plank jacks x 20
 
Circuit C: Bodyweight 
-    	Broad jumps x 10
-    	Bear crawl toe touch x 10 each

- Two high knees, then hold

1 rep = heisman to R + heisman to L

Modification: take the hop out (step, step, hold, step, step, hold…)

Heisman

- Plank position: tighten core and shoulders 
- Drive knee to chest


Modification: take the hop out

Mountain Climbers

A: BODYWEIGHT

- With chest lifted and core engaged bend at the waist
- Lift weight off the ground allowing it to swing between your legs
- Drive your hips forward propelling weight forward and up
- Stopping just in front of the shoulders 
- Allow weight to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell / Dumbbell Swing

- 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

B: LIGHT / BODYWEIGHT

- Lower to a squat, bringing arms back
- Swing arms, extend legs to explode forward
- Jumping as far as you can
- Land softly


Modification: squat to calf raise

Broad Jump

- Bear crawl position, tighten core 
- Shift weight to R arm, shoot R leg through, touch with L arm
- Return to start
- Repeat on opposite side

Bear Crawl Toe Touch

C: BODYWEIGHT

SUPERSETS: 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

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

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

SUPERSETS: cardio

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