Name: Playbook - Ally Yanecek - W14/D4 Walk
Uploaded: 2024-01-22T02:28:49.087Z
Duration: 30 min
Description: W14/D4 Walk

Moderate to Hard (3-4 on the 1-10 RPE scale)

Use talk test: should be able to carry on a conversation while exercising

Beginners: start with 5 minutes, every week add 5 minutes until you can walk for 30 minutes straight

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

Warm Up Total Body

Walk at a pace that challenges you, but at which you can still hold a conversation

Walk

W14/D4 Walk

W14/D0 Introduction

Got a good sweat! Not too hard, feeling accomplished.

W14/D1 Peachy Glutes

W14/D2 Walk

W14/D3 Push & Pull Workout

W14/D5 Powerful Full Body

W15/D1 Apple-aud Your Hard Work

W15/D2 Walk

W15/D3 Arms & Abs

W15/D4 Walk

W15/D5 Active & Agile Full Body

W16/D1 Guac-ing Glutes Workout

W16/D2 Walk

W16/D3 Gains by Brains

W16/D4 Walk

W16/D5 Guns & Buns

W17/D1 Pear-fect Glutes & Abs

W17/D2 Walk

W17/D3 Pumped Arms & Abs

W17/D4 Walk

That was the perfect mix of legs, arms, and core

W17/D5 Progressive Full Body

W18/D1 Spud-tacular Lower Body Workout

W18/D2 Walk

W18/D3 Strong Arms & Abs

W18/D4 Walk

Felt great!! These workouts are giving me energy 🙌

W18/D5 Sculpted Full Body

W19/D1 Go! WoMAN GO!

W19/D2 Walk

W19/D3 Great Upper Body & Core

W19/D4 Walk

Feeling strong with this one! Moved pretty quickly, too.

W19/D5 Groovin' & Movin' Full Body

W20/D1 Peel Good Legs Workout

W20/D2 Walk

W20/D3 Prepare & Perform Upper Body

W20/D4 Walk

W20/D5 Physical Full Body

W21/D1 Rooting for you! (Legs & Abs)

W21/D2 Walk

W21/D3 Rad Arms & Abs

W21/D4 Walk

W21/D5 Refined Full Body

W22/D1 Hip Hip papaYAY! Glutes & Abs Day!

W22/D2 Walk

W22/D3 Healthy Upper Body

W22/D4 Walk

That was the perfect 30 minute workout. Feeling accomplished!

W14/D4 Walk

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