Name: Playbook - Best Fitness - Cross Training Day 3
Uploaded: 2021-01-18T11:46:11.705Z
Duration: 30 min
Description: Cross Training Day 3

Lower body and core exercises are more challenging. Lower back exercises are added to combat the effects of impact during running.

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

Focus on one side at a time, take your time to get the flow right. Perform 6 per side.

Curtsy to Lateral Lunge

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

Push-up to Break Dancer

Keep core tight, focus on one side at a time and perform 7 per side. Squeeze glute at the top of the bridge. And excuse the sun squint 😂

Single Leg Hip Bridge

Focus on one side at a time. Perform 10 per side.

Side Plank Hip Dips

Contract Ab muscles as tight as possible.

Plank Hold

Block 1: Strength & Endurance

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

Body weight Squats

Perform 10 per direction (10 clockwise, 10 counter clockwise)

Cross Training Day 3

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