Name: Playbook - Chesaney Kooy - Week 2, Day 4
Uploaded: 2023-01-29T01:01:32.569Z
Duration: 35 min
Description: Week 2, Day 4

Warm-up (3 Rounds): 
30 sec high-knees
30 sec butt-kickers 
30 sec soldiers
30 sec squat hold

Workout

Part 1 
8 Rounds (For time): 
200m run 
5 three-way lunges (left leg) 
5 three-way lunges (right leg)
15 glute bridges 

Part 2
Accumulate a 5 min wall-sit
* every time you rest = 8 burpees

3 Rounds: 
30 sec high-knees
30 sec butt-kickers 
30 sec soldiers
30 sec squat hold

- 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

- Kick your right foot out in front of you and touch your left hand
- Return to standing position 
- Kick your left foot out in front of you and touch your right hand
- Keep both legs as straight as possible

Soldiers

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

Warm-up

8 Rounds (For time): 
200m run* 
5 three-way lunges (left leg) 
5 three-way lunges (right leg)
15 glute bridges

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

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

- Perform a forward lunge 
- Perform a side lunge 
- Perform a reverse lunge 
- Return to standing position and repeat

3-Way lunges

- 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 1: 8 Rounds

Accumulate a 5 min wall-sit
* every time you rest = 8 burpees

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- 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 2: Wall-Sit

Week 2, 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!

Week 2, Day 4

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