Name: Playbook - Chesaney Kooy - Week 4, Day 1
Uploaded: 2023-01-29T01:01:32.620Z
Duration: 35 min
Description: Week 4, Day 1

Warm-up (2 Rounds):

30 sec high knees
30 sec jumping jacks
30 sec squats
30 sec sit-ups


Workout: 

Part 1
5 Rounds: 
20 Down-ups over mat
20 Leg lift + hip raise

Part 2
5 Rounds: 
20 Lunge jumps
20 Side lunges

Part 3
2 Rounds: 
1 min 3-point plank
30 sec rest 
1 min 2-point plank 
30 sec rest

Warm-up (2 Rounds):

30 sec high knees
30 sec jumping jacks
30 sec squats
30 sec sit-ups

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

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

Warm-up

5 Rounds (as fast as possible): 
20 Down-ups over mat
20 Leg lift + hip raise

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up
- Jump over mat and repeat

Down ups over mat

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg lift + hip raise

Part 1: 5 Rounds

5 Rounds (as fast as possible):
20 Lunge jumps (total)
20 Side lunges (total)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Lunge jumps

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges

Part 2: 5 Rounds

2 Rounds: 
1 min 3-point plank
30 sec rest 
1 min 2-point plank 
30 sec rest

- Start in a plank position 
- Raise one arm or leg at a time, switching when needed

3-Point Plank

Rest

- Start in a plank position 
- Raise your arm and opposite leg keeping your core tight 
- Pause and return to the initial position and switch sides halfway through (or as needed)

2-Point plank

Part 3: 2 Rounds

Week 4, 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 4, Day 1

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