Name: Playbook - Ally Yanecek - W5/D3 Speed and Endurance II
Uploaded: 2024-01-22T02:28:48.661Z
Duration: 45 min
Description: W5/D3 Speed and Endurance II

Equipment: treadmill, track, or outdoor space to run 


Alternate jogging and running

4 rounds: 
-       5 minutes jogging
-       5 minutes running (if on treadmill, increase by 1.0 mph)


——————————————————————
Check that you cardio is “moderately” intense for you using one of these methods:
1) Heart rate is between 50 and 70% of your max heart rate
-            To calculate this:
-            50% = [(220-age) x 0.50]
-            70% =  [(220-age) x 0.70]
-            Then, you can watch the HR on your strap or watch and make sure you’re in this range :)

2) Talking 
-            You should be able to hold a conversation
-            If you can sing away or chatter, you’re not pushing yourself hard enough

- 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

Alternate jogging and running

W5/D3 Speed and Endurance II

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

Sara

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#

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

W5/D3 Speed and Endurance II

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