Name: Playbook - Chesaney Kooy - Day 4
Uploaded: 2023-03-05T13:23:24.116Z
Duration: 5 min
Description: Day 4

5 min ascending ladder (2-4-6-8-10-12-14-16-18…)

Squats 
Lunges (forward or reverse) 


For 5 minutes, complete as many rounds as possible, increasing by 2 reps (of each movement) each round. You will start with 2 squats and 2 lunges (total), then 4 squats and 4 lunges, and so on.



For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do. 
- Ephesians 2:10

5 min ladder (2-4-6-8-10-12-14-16-18…)

Squats 
Lunges (forward or reverse)


For 5 minutes, complete as many rounds as possible, increasing by 2 reps (of each movement) each round. You will start with 2 squats and 2 lunges (total), then 4 squats and 4 lunges, and so on.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

Standing lunges

5 min ascending ladder

Day 4

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Day 4

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