Name: Playbook - Chesaney Kooy - Week 1, Day 4
Uploaded: 2023-01-29T01:01:32.534Z
Duration: 35 min
Description: Week 1, Day 4

Warm-up: 
1 min stepping down-ups 
30 sec hollow rocks 
1 min pigeon pose (left side) 
30 sec hollow rocks 
1 min pigeon pose (right side)

Workout

Part 1
5 Rounds (For time):
20 Squats 
10 Burpees 

Part 2
4 Rounds (For completion): 
20 single leg toe touch (10 each leg)
20 glute bridges 

Part 3 
100 V-ups for time
* EMOM (every minute on the minute) complete a 15 sec hollow hold. So, at the start of the clock, complete a hollow hold for 15 seconds, then complete as many v-ups as possible for the remainder of the minute. Repeat this pattern until you complete 100 v-ups.

1 min stepping down-ups 
30 sec hollow rocks 
1 min pigeon pose (left side) 
30 sec hollow rocks 
1 min pigeon pose (right side)

- 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

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow body rocks

Pigeon Pose

Warm-up

5 Rounds (For time): 
20 squats 
10 burpees

- 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

- 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

Part 1: 5 Rounds

4 Rounds (For completion):
20 single leg toe touch (10 each leg) 
10 glute bridges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hand and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

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

Glute bridge

Part 2: 4 Rounds

100 V-ups for time
* EMOM (every minute on the minute) complete a 15 sec hollow hold. So, at the start of the clock, complete a hollow hold for 15 seconds, then complete as many v-ups as possible for the remainder of the minute. Repeat this pattern until you complete 100 v-ups.

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Part 3: Core

Week 1, Day 4

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!

Sarah

Intro to Week 1 + Mindset

Week 1, Day 1

Week 1, Day 2

Week 1, Day 3

Week 1 - Tip for Success

Week 1, Day 5

Week 1, Day 4

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