Name: Playbook - Chesaney Kooy - Week 3, Day 5
Uploaded: 2023-01-29T01:01:32.612Z
Duration: 30 min
Description: Week 3, Day 5

Warm-up (2 Rounds): 

1 min calf stretch (30 sec each side)
10 push up to downward dog 
1 min runner’s stretch with rotation (30 sec each side) 


Workout: 

Part 1
5 Rounds:
30 sec push-up + shoulder tap
30 sec high knees
30 sec rest

Part 2
5 Rounds:
45 sec forward & back line steps
15 sec rest
45 sec HRPU
15 sec rest

2 Rounds: 

1 min calf stretch (30 sec each side)
10 push up to downward dog 
1 min runner’s stretch with rotation (30 sec each side)

- 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

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Press back into a downward dog position 
- Return to starting position

Push-up to Downward Dog

- Lunge forward, then fully extend your back leg 
- Bring elbow to the ground, then rotate to extend the same arm to the sky
- Repeat on other side

Runner’s stretch + rotation

Warm-up (2 Rounds)

5 Rounds:
30 sec push-up + shoulder tap
30 sec high knees
30 sec rest

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Tap your right shoulder with your left hand 
- Complete another push-up 
- Tap your left shoulder with your right hand

Push-up + shoulder tap

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

High knees

Part 1: 5 Rounds

5 Rounds: 
45 sec forward & back line steps
15 sec rest
45 sec HRPU
15 sec rest

- Find a line on the ground (or the edge of your mat)
- Step one foot forward at a time over the line 
- Step one foot backward at a time over the line
- Move as fast as possible

Forward & back line steps

Rest

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

Part 2: 5 Rounds

Week 3, Day 5

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 5

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