Name: Playbook - Andres Tovar - BW #3 W4 Unorthodox Mode
Uploaded: 2022-03-22T05:01:53.710Z
Duration: 25 min
Description: BW #3 W4 Unorthodox Mode

- You will complete 1 sets of each exercise before moving on to the next 
- Work time for each exercise is 22 seconds and 10 second rest in between sets. 
- Rest 30 seconds when you complete 1 round
- Total Rounds: 3

- Athletic stance to start ( feet shoulder widths)
- Jump and twist hips
- Twist to the right, middle, and left

Jump twist

- Start in a push up position
- Lower chest down to the ground
- Press explosively off the ground so that your hands lift off the floor briefly

Explosive push ups

- Perform a squat pushing your hips back as you come down 
- Jump up bringing your knees towards your chest
- Land softly

Jump squat + Knee tuck

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lying on your back 
- Hands on your botttom
- Tuck knees towards your chest

Lying knee tuck

- Use an athletic stance
- Hands up
- Punch as fast you can and move those hips

Air punches

- Come down bending at the elbows 
- Hold half way down 
- Keep your core engaged

Half push up hold

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

BW #3 W4 Unorthodox Mode

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