Name: Playbook - Chesaney Kooy - Week 2, Day 1
Uploaded: 2023-01-29T01:01:32.552Z
Duration: 30 min
Description: Week 2, Day 1

Warm-up: 
30 sec high knees 
30 sec butt kickers 
30 sec calf stretch (each side)
30 sec lunge + twist 
Sprint progressions (100m run @ 50% max speed, 100m run @ 75%, 100m run @ 90%) 

Workout 
5 Rounds (For time):
100m sprint 
20 lateral hops 
100m sprint 
20 reps ab movement (see below) 

Each round you will do a different ab exercise. 
Round 1: V-ups 
Round 2: Sit-ups 
Round 3: Leg lifts 
Round 4: Hollow rocks (forward + back = 1 rep)
Round 5: Bicycles (left + right = 1 rep)

30 sec high knees 
30 sec butt kickers 
30 sec calf stretch (each side)
30 sec lunge + twist 
Sprint progressions (100m run @ 50% max speed, 100m run @ 75%, 100m run @ 90%)

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

High knees

- 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

- Prop toe up onto post, wall, doorframe, etc.
- Lean forward, decreasing the angle between the top of your foot and your shin, until you feel a stretch in your calf

Calf stretch

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

Standing lunge + twist

- Run at a good pace for you 
- Increase speed and intensity as you progress

Warm-up

5 Rounds 
100m sprint*
20 lateral jumps (left + right = 1 rep)
100m sprint*
20 reps ab movement (see below) 

Each round you will do a different ab exercise. 
Round 1: V-ups 
Round 2: Sit-ups 
Round 3: Leg lifts 
Round 4: Hollow rocks (forward + back = 1 rep)
Round 5: Bicycles (left + right = 1 rep)

*if you do not have the space to run, you can substitute 30 seconds of some form of cardio: burpees, tuck jumps, high knees, jumping jacks, jump rope, jog in place, etc.

Sprint

- Jump back and forth over an object of choice (water bottle, yoga mat, etc.)

Lateral jumps

- 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

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg lifts

- 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

- 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

5 Rounds

Week 2, Day 1

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 2, Day 1

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