Name: Playbook - Coach Calli - W1/D4 Glute & Abs AMRAP
Uploaded: 2023-12-05T10:17:40.104Z
Duration: 20 min
Description: W1/D4 Glute & Abs AMRAP

AMRAP = As Many Reps As Possible, within a time frame.

Today your AMRAP time is 12min. See how many rounds of the workout below you can complete in that time

Take your time in these positions. BREATHE and feel where you’re supposed to open up

• Dynamic warmup drill. 
• Holding on to something sturdy, swing legs as high as possible
• Both forward & backward and side to side

Hip swings

Dynamic warmup for ankle. Roll in circles, point toes up then down.

Ankle rolls

• Good dynamic stretch for the hips & low back. • Use off hand for balance. 
• Be sure to breathe.

Figure 4 stretch

• Front heel on the ground, feel a stretch in that 
hamstring. 
• Keep it moving by alternating legs. 
• Arms come up as hips come forward.

Hamstring stretch, dynamic

• Grab top of foot with the same-side arm. Feel stretch in quad. 
• Keep it dynamic by alternating legs. 
• Extra challenge: lift opposite arm in air during stretch (in demo). 
• Modification: grab ankle, hold on to a wall.

Quad stretch, dynamic

• WGS. 
• Focus: hip extension and thoracic rotation. 
• Try to get elbow to the floor, and bring arm up as if “wiping a wall.” 
• Keep hips open the whole time!

World’s greatest stretch

• 90 degrees in both hips and knees.
• Lean over front knee and thread arm under to feel a stretch in the back of hip. You may also feel a slight stretch in inner thighs. 
• Flip legs over to do both sides—without moving feet! 
• Extra challenge: as you flip legs, try using no hands.

90/90 stretch

Lower body warmup: 8-10min

Record as many rounds as possible!

Set a timer for 12min. Do all the reps as quickly as possible. The more rounds, the better.

Weight optional, but encouraged on the bridges and frog pumps.
Reps on bicycles are for each side, not total. 10REPS = 1,1,2,2, 3, 3…

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Bridges

Reps are for EACH side. Not the total reps.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Note: can do these weighted

Frog pumps

• Laying on floor, knees bent
• Squeeze abdominals to sit all the way up
• Try to not push with your back or have feet come up

W1/D4 Glute & Abs AMRAP

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