Name: Playbook - Bambi fitness fitness - W1/D4 endurance day
Uploaded: 2024-01-06T16:39:39.718Z
Duration: 58 min
Description: W1/D4 endurance day

Week 1 day 4 endurance day !

This program is going to be a game changer for
athletes and even non athletes.

•Use lower body warm guide to warm up!!

•Use lower body  stretch guide at the end of the session

•If you have any questions feel free to contact me through Direct message on instagram

Resistance band drive

Shuffle laterally (while facing forward ) 
Keeping nice and low

Lateral shuffle sprints

With the band comfortably around your waist, take about two to three steps forward. This will apply tension to the band. 

The further out you walk from the anchor point, the more resistance/tension you'll place on the band.

Start to pump your arms and legs, increasing your pace to a comfortable sprint. Be sure to keep your chest tall 

Maintain the sprints for 30sec

Resistance band Sprints

- Work for time, distance, or calories
- Increase speed as comfortablel

10sec on 10 off 3 round

Assault bike

- using one leg first 
- Tuck one  knee  up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging assisted single knee tucks

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
-switching legs 
- Lower with control and repeat
-

Hanging knee tucks alternative

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Hang from a bar with arms completely extended
- Raise your knees  higher than your hips
- Keep your core activated
- Hold for time

Hanging Knee tuck  hold

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

Flutter kicks

Abs finisher

W1/D4 endurance day

W1 /D1 train like an athlete speed

W1/D2 Train like an athlete upper body strength

W1/D3 Full body Condition

W1/D4 endurance day

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