Name: Playbook - Chesaney Kooy - Intro to Week 3 + Mindset
Uploaded: 2023-01-29T01:01:32.576Z
Duration: 5 min
Description: Intro to Week 3 + Mindset

Welcome to Week 3! 

Notes for this week’s workouts: 
1. We are going to be adding a new upper body exercise into the mix - handstands! They’re great for shoulder strengthening and stability. They can also be very difficult, so we’ve included some modifications. You can find them below for reference, and we’ve included them in the workout as well. 

2. We have burpees and running again! The same modifications from our previous weeks still apply. You can find these below. 


Mindset: 
This week we are going to be focusing on gratitude. Quoting Jane Fuller, “A grateful heart is a magnet for miracles.” It’s similar to getting a new car. Once you have the car, you start noticing that same car everywhere. The same thing happens with gratitude, as you start practicing gratitude, you start noticing even more things in life to be grateful for. It has the ability to improve your mood and overall outlook on life! 

Every night before bed, my husband and I like to share 3 things with each other that we’re grateful for - we’ve been doing this for over 2 years now! Our challenge for this week is for you to think of 3 things each day that you’re grateful for. You can write these down, share them with a friend, or just hold them in your heart. 

Have an amazing week ahead!

If regular handstands aren’t your thing, try one (or a combination) of these modifications instead!

- Start with your feet on an elevated surface and your back at 90 degrees (or as close as possible with what you have available)
- Extend your arms and keep your core engaged
- Hold for time

Elevated pike hold

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Raise one leg 
- Repeat on the opposite side

Elevated pike switching leg extensions

- Begin laying on your stomach with feet up on the wall
- Push your hips back 
- Step one foot onto wall, fully extending your leg 
- Bring your other foot up on the wall 
- Keep your back flat and core engaged 
- Walk your hands towards the wall while walking your feet up the wall

Wall walk

Handstand Modifications

Nobody wants to miss out on everyone’s favorite movement! The exercises below are some options if doing a full burpee isn’t for you (yet).

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Step your feet back one at a time, bringing your body into a plank
- Step feet back in and stand up

Stepping down ups

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

Burpee Modifications!

If you don’t have the space and can’t get outside, consider one of the following options for running (or get creative with your own cardio movement)! 

- burpees
- tuck jumps 
- high knees
- jog in place 
- down-ups 
- skaters 
- jumping jacks
- butt kickers

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt kickers

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Running Substitutions

Intro to Week 3 + Mindset

Perfect rest day after a crazy week at the gym! I’m excited to do this with y’all! Trying to get geared up for the spartan in May and with my new found time on my hands, I can incorporate this in my daily activities!

Intro to Week 3 + Mindset

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