Name: Playbook - Chesaney Kooy - Week 3, Day 2
Uploaded: 2023-01-29T01:01:32.584Z
Duration: 25 min
Description: Week 3, Day 2

Warm-up: 
1 min arm circles (forward small, backward small, forward large, backward large)
10 upward to downward dog transitions
30 sec high plank
30 sec shoulder taps
10 “thread the needle” each side 

Workout

Part 1
10 min EMOM:
Odd minutes: 30 sec handstand hold (any variation: wall facing, kick up against wall, freestanding, pike hold, etc.)
Even minutes: 30 sec hollow hold


Part 2
4 Rounds:
30 sec plank to push up
30 sec plank toe taps
30 sec leg raises
30 sec penguins
30 sec rest

Warm-up: 
1 min arm circles (forward small, backward small, forward large, backward large)
10 upward to downward dog transitions
30 sec plank
30 sec shoulder taps
10 “thread the needle” each side

- Start with arms in a “T” position 
- Move arms in small forward circles 
- Move arms in small backward circles 
- Move arms in large forward circles 
- Move arms in large backward circles

Arm circles

- Start in a push-up position
- Press hips back into downward dog position 
- Bring hips towards the ground into an upward dog position
- Continue switching between downward and upward dog

Upward to downward dog transitions

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Position yourself on your hands and knees 
- Reach one arm underneath your body, rotating your core 
- Reverse the movement and reach to the sky

Thread the needle

Warm-up

10 min EMOM:

Odd minutes: 30 sec handstand hold (any variation: wall facing, kick up against wall, freestanding, pike hold, etc.)

Even minutes: 30 sec hollow hold

- Keep your arms extended 
- Look at the floor in front of you 
- Keep your core engaged

Handstand wall hold 2

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

Hollow body hold

Part 1: 10 min EMOM

4 Rounds:

30 sec plank to push up
30 sec plank toe taps
30 sec leg raises
30 sec penguins
30 sec rest

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Plank to push-up

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe taps

- 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

- Lay on your back with your knees bent and feet flat on the ground 
- Lift your head and upper back off the ground 
- Reach one hand forward at a time to touch your heel on the same side of your body

Penguins

Part 2: 4 Rounds

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

Week 3, Day 2

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 3, Day 2

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