Name: Playbook - Chesaney Kooy - Week 3, Day 4
Uploaded: 2023-01-29T01:01:32.606Z
Duration: 30 min
Description: Week 3, Day 4

Warm-up: 

1 min lunge w/ twist 
10 cossack squats
10 tempo squat (3 sec down, 1 sec hold, 1 sec up)
1 min pigeon pose (each side) 

Workout: 

Part 1
5 min skill work:
Pistol squats (modification options: squat to couch/chair, hold railing, etc.)

Part 2
10-9-8-7-6-5-4-3-2-1:
Squat jumps
Lunge to standing crunch (L+R = 1 rep)

Part 3
3 Rounds:
10 side plank + leg raise (each side)
30 v-crunches

Warm-up: 

1 min lunge w/ twist 
10 cossack squats (each leg)
10 tempo squat (3 sec down, 1 sec hold, 1 sec up)
1 min pigeon pose (each side)

- 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

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Stand with feet shoulder width apart
- Slowly (3 seconds down) Lower in to the bottom of a squat pushing your hips back and down
- Pause for 1 second
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Tempo air squats

Pigeon Pose

Warm-up

5 min skill work:
Take 5 minutes to work on pistol squats. If you have mastered the movement already, you can turn this into a 5 min AMRAP. This is a very difficult movement. We recommend starting with holding a railing or squaring to a chair/couch.

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Hold onto the railing for balance 
- Push your hips back as you come down 
- Reach parallel and come back up

Pistol squat option 1: Assisted

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt to the chair
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat option 2: squat to a chair

Part 1: Pistol Squats

10-9-8-7-6-5-4-3-2-1 (For time):
Squat jumps
Lunge to standing crunch (L+R = 1 rep)

*Perform 10 burpees, 10 lunges, then 9 burpees, 9 lunges. Continue this pattern of decreasing by 1 rep each round until you complete the final round of 1 rep each.

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Roll your shoulder back and keep your chest up high
- Step backward bringing your back knee down until both legs reach 90 degrees
- Step forward and bring knee to opposite elbow
- Repeat with other leg

Lunge + Standing crunch

Part 2: Descending Ladder

10 side plank + leg raise (each side)
30 v-crunches

- Start in a elbow side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat

Side plank + leg raise

- Start sitting on the ground with your back and legs elevated 
- Extend feet all the way out, leaning back for leverage
- Bring legs and arms together into a “tucked” position

V-crunch

Part 3: 3 Rounds

Week 3, 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 3, Day 4

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