Name: Playbook - Auralee Strege - Bodyweight Only: No Equipment
Uploaded: 2022-09-24T00:19:52.527Z
Duration: 45 min
Description: Bodyweight Only: No Equipment

Warm Up: Perform the exercises below one after the other for 3 minutes resting as little as possible. Try and flow as smoothly as possible in between each move.

-Pike stretch 
-Inchworm
-Downward Dog Toe Taps
-Shoulder Rotation
-T-Spine Rotation
-Cat Cow
-Downward Dog
-Inchworm 
-Pike Stretch
-Squat hold 
-Pike Stretch

Workout: Perform each exercise for 45 seconds with 15 seconds rest in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3-4 sets. Let’s Go!

-Body Clean to Vertical Jump
-Plank Jack to Mnt Climbers
-Broad Jump to Bear Crawl
-Crab Toe Touches 
-Burpee to Pause Jump Squat

Workout: Perform each exercise for 45 seconds with 15 seconds rest in between exercises. Once you finish the last exercise of the circuit, rest 1-2 minutes. Do 3-4 sets. 

-Body Clean to Vertical Jump
-Plank Jack to Mnt Climbers
-Broad Jump to Bear Crawl
-Crab Toe Touches 
-Burpee to Pause Jump Squat

-Begin in a kneeling position on the floor with your back straight
-Sit back onto your heels and in one fast motion swing your arms forward to help propel your body upward while extending your hips aggressively 
-During this motion quickly pull your legs and feet underneath you to land on your feet in a squat position with your arms in front of you
-From the squat position transition to a vertical jump using your arms to propel you upward

Body Clean to Vertical Jump

-Start in a high plank position, with your feet close together, shoulders in line with wrists, body in a straight line 
-Lower down into a push up while jumping your feet outward and then back together as you come up from the push up
-From this position, perform a mountain climber bringing one knee toward the opposite elbow, focus on squeezing the core
-Continue to repeat this pattern 

Modifications: Use an elevated surface

Plank Jack to Mnt Climbers

-Crouch into a squat position and swing your arms back
-Swing your arms forward, extend the legs
-Explode forward jumping as far as you can
-Land softly, then go into a bear crawl
-Have your knees in line with hips, shoulders under wrists, back neutral 
-Crawl backwards moving your arms and legs simultaneously
-Then start again from the broad jump position

Modifications: shorten the broad jump length or take this exercise out and just do bear crawls

Broad Jump to Bear Crawl

-Raise your hips off the ground into a crab crawl position
-Alternately lift one foot and the opposite hand, tapping your toes
-Repeating back and forth for time or reps

Modifications: shorten the range of motion on the reach when tapping the toes

Crab Toe Touches

-stand shoulder width apart
-place your hands on the floor in front of you
-hop back bringing your body down to the floor, push up
-hop forward placing your feet on the floor in a squat, hold for 2 seconds
-then, jump up in the air and bring your hands over your head

Modifications: take out the push up on the burpee, instead of jumping back move one foot at a time back ward, shorten the squat range of motion and jump