Name: Playbook - Ally Yanecek - TABATA: lower body
Uploaded: 2024-01-22T02:28:49.014Z
Duration: 10 min
Description: TABATA: lower body

Set a 10 minute timer for yourself
Watch it… 20 seconds on, 10 seconds off
OR play the following timer (you will only do 10 minutes of this timer, though) 
https://www.youtube.com/watch?v=9LFp15wEbxw&ab_channel=TimerChannel


Circuit: 4 rounds
-    	Bear crawl
-    	Squat pulses
-    	Squat jump
-    	Squat hold
-    	Rest 30 seconds

- Core tight, don’t let your hips swivel
- Lift knees a couple inches off ground 
- Crawl under control

Bear Crawl

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

- Squat down
- Squeeze thighs and glutes to jump up
- Land with slightly bent knees (soft landing)


Modification: perform squat to calf raise instead
Advancement: hold weights

Squat Jumps

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Modification: don’t squat as low
Advancement: hold a weight or add a glute resistance band

Squat Hold

Circuit

TABATA: lower body

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

BODYWEIGHT: cardio

TABATA: upper body

TABATA: cardio

TABATA: lower body

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