Name: Playbook - Ally Yanecek - W4/D3 Jogging Circuit
Uploaded: 2024-01-22T02:28:47.889Z
Duration: 40 min
Description: W4/D3 Jogging Circuit

Wasn’t able to finish this due to time, but a total workout time of 29 minutes! Nice sweaty!

Sara

Equipment: treadmill, track, or outdoor space to run


5 minute jog
1 minute lateral shuffles to hop

5 minute jog
30 seconds RIGHT crossbody abs 
30 seconds LEFT crossbody abs

5 minute jog
1 minute jumping jacks

5 minute jog
1 minute crossbody tin mans 

5 minute jog
1 minute plank jacks
5 minute jog

- 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
- High knees x 50 
- Jumping jacks x 50

- 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

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Full Body Warm Up

Find a comfortable pace between a walk and a run
Make sure you’re going at a pace in which you could still hold a conversation


Tips
- Use your glutes to move your legs back
- Try not to strike heavy on your heel

- 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

- 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

- Tighten core and legs
- Reach hand to opposite toe strong and long


Modification: Touch hand to opposite knee rather than toe

Crossbody Tin Mans

- 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

W4/D3 Jogging Circuit

W1/D0 INTRODUCTION

Julia

W1/D1 Booty Builder

Tracy

Maria

W1/D2 Upper Body Supersets

W1/D3 Moderate Intensity Run

W1/D4 Full Body

W1/D5 Full Body HIIT

W2/D1 Booty Builder

Shoulders tired, last few sets were tough

W2/D2 Upper Body Burn

W2/D3 Incline Walk

W2/D4 Full Body

W2/D5 HIIT Burner

Used band on activation squat pluses. Did a 2nd round of activation at end! 
Feeling the burn!!

W3/D1 Booty Builder

20 tricep dips each round.
Got weak at the end.
Felt great!

W3/D2 Upper Body Advanced

I loved this run!! Breaks in the run/jog to catch my breath but still did 3.45 miles!

W3/D3 Speed and Endurance I

I did 8 or 10 per side when needed. Sore from yesterday but feel good!

W3/D4 Full Body

W3/D5 HIIT Shred

Wow! Used 2 bands on everything, black and green. Definitely felt the burn!

W4/D1 Booty Builder ***UP YOUR WEIGHTS by 5-10#

Definitely felt that, shoulders are shaking!

W4/D2 Upper Body Supersets ***UP YOUR WEIGHTS by 2.5-5#

W4/D4 Full Body ***UP YOUR WEIGHTS

Loved this one! Did 5 each side when 5 was required. Sweaty and out of breathe!

W4/D5 Low Impact HIIT

W5/D1 Booty Builder

W5/D2 Upper Body Burn

W5/D3 Speed and Endurance II

Bird dogs for a minute is tough! Breathing hard and shaking!

W5/D4 Full Body

Loved this one! Quick and not too hard but a good sweat!

W5/D5 Basketball HIIT

Feeling the burn! Used 2 bands when called for bands.

W4/D3 Jogging Circuit

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