Name: Playbook - Best Fitness - Cross Training Day 2
Uploaded: 2021-01-18T11:46:00.113Z
Duration: 30 min
Description: Cross Training Day 2

Core work is advanced to increase core strength, which will help you keep core tension while running to improve efficiency.

Jog at a comfortable/sustainable pace to get blood in the legs and the heart rate elevated.

Light Jog to warm up

This Dynamic warm-up emphasizes hip mobility so pay attention to how your hips feel. Additional reps, longer holds or an additional round may be necessary to feel loose. You should feel prepared to squat and lunge smoothly after.

Try to rotate without any assistance from your hands and keep heels planted. Of course, you may use your hands to assist if needed. Perform 5 per direction.

90/90 Hip Rotation w/Pop-up

Hold Pigeon for 10 seconds per rep, perform 3 per side, alternating sides.

Downward Dog to Pigeon Pose

Take your time and focus on opening up the hips. Deep squat to get “under” the fence. Focus on one side at a time and perform 5 reps/side.

Over/Under the Fence Steps

Reach behind you with the elevated leg as if it’s a long tail and you’re trying to push a button behind you. Perform 5 per side.

Single Leg Deadlift w/Reach

Hold stretch for 3-10 seconds depending on what feels best for your body. Keep both shoulders pinned on or close to the ground.  Perform 3 per side.

Side Lying Windmill

Low Body Dynamic Warm-up

Go slow and mind your step: each side gets 10 reps. Step back slightly into your side lunge to minimize impact on knees.

Curtsy Lunges

Perform a Break Dancer on each side per push-up. Track glue reps by number of push-ups

Push-up to Break Dancer

Controlled descent into the pause. Try to avoid “dropping” down into squat.

Deep Squat w/2 sec Pause

Keep core tight, perform 6 per side, alternating sides.

Planked T-Pose Rotations

Hold a crunch throughout the movement and perform 10 per side.

Ankle Biters

Block 1: Strength & Endurance

Complete as many sets as possible in 8 minutes. Rest only as needed.

Cross Training Day 2

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