Name: Playbook - Annie Openshaw - W4/D4 Legs + core burner
Uploaded: 2023-03-12T18:11:01.758Z
Duration: 30 min
Description: W4/D4 Legs + core burner

- Sit into a deep squat and touch the floor with both hands
- Explosively jump up, reaching your hands for the ceiling
- Landing softly, moving directly into the next rep

Floor to ceiling jumps

- Start in a high plank position
- Pike your hips up toward the ceiling
- Return to high plank
- Complete 4 shoulder taps
- This entire sequence equals 1 rep

High plank to pike with shoulder taps

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Pulse 2x
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight reverse lunge with pulse

CIRCUIT

- Start with your feet about shoulder width apart 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Bodyweight squat jumps

- Begin lying with arms and legs straight up
- Roll your shoulders off the ground and reach your fingers to your toes
- Roll back down and repeat

Toe reach crunches

- Stand in a staggered split stance, weight in your front leg and arms reaching overhead
- Drive your back knee forward and up as you bring your arms down
- Return to the starting position
- Complete desired reps then repeat on the opposite side

Standing forward crunch

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shin
- Lift back up to standing and press hips forward

Dumbbell RDL

- Starting with dumbbell low
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell thrusters

- Feet are wide and toed out
- Lower in to the bottom of a squat pushing your hips back and down
- Pulsing up and down for time or reps
- Your knees should be inline with your toes

Bodyweight sumo squat pulses

- Step forward and bring your back knee down until both legs are at about 90 degrees
- Drive through your feet to come up to standing and repeat with the opposite leg

Bodyweight walking lunges

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

W4/D4 Legs + core burner

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