Name: Playbook - Ana Snyder - W3/D5 Core + Cardio
Uploaded: 2021-10-19T14:15:59.203Z
Duration: 35 min
Description: W3/D5 Core + Cardio

High Plank to Beast Pose

-Place band above your knees
- Hinge at the hip as you come down  
- Land softly 
- Push your hips back and come down

Banded squat jump

Superset 1

-Keep your hips as still as possible
-lift one hand and tap it on the opposite shoulder. Then repeat on the other side. That is one rep.

High Plank with Alternating Shoulder Taps

-Place a band above your knees 
-Bend your left (standing) knee to lower your hips a few inches, then push explosively off your standing left foot to jump to the right side landing on your right leg. 
-Repeat to the other side
-You should jump as far as possible so that when you land, you immediately take off again to the other side.

Speed Skater Jumps with Band

Superset 2

-Assume a pushup position, but with your elbows bent and your weight resting on your forearms. 
-Your body should form a straight line. Brace your abs as if you're about to be punched in the gut. ... 
-Place one arm behind your back
-Hold for the time prescribed, and then repeat with your other arm.
-If you want to make your plank even more difficult you can raise your right arm until it's in line with your body.

Single Arm Plank

-jump in a lunging positing for 15 seconds on one side and 15 seconds on the other

W3/D5 Core + Cardio

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