Name: Playbook - Chesaney Kooy - Week 4, Day 4
Uploaded: 2023-01-29T01:01:32.636Z
Duration: 26 min
Description: Week 4, Day 4

Warm-up: 

1 min stepping down-ups
30 sec squats
1 min pigeon pose (left side)
30 sec glute bridge hold
1 min pigeon pose (right side)

Workout: 

Part 1 
4 Rounds: 
30 sec squat tuck jumps
30 sec squat hold
30 sec rest

Part 2
3 Rounds: 
1 min single leg “RDL”
1 min single leg glute bridge (30 sec ea. leg)
1 min run
1 min rest

Warm-up: 

1 min stepping down-ups
30 sec squats
1 min pigeon pose (left side)
30 sec glute bridge hold
1 min pigeon pose (right side)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Step your feet back one at a time, bringing your body into a plank
- Step feet back in and stand up

Stepping down ups

- 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

Pigeon Pose

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes, hold position

Glute bridge hold

Warm-up

4 Rounds: 
30 sec squat tuck jumps
30 sec squat hold
30 sec rest

- Push your hips as you come down
- Reach parallel and explode up into a tuck jump

Squat tuck jumps

- 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

Part 1: 4 Rounds

3 Rounds: 
1 min single leg “RDL” 
1 min single leg glute bridge (30 sec ea. leg)
1 min run
1 min rest

* if you don’t have the space available/ability to run, pick any cardio movement instead. High knees, jumping jacks, burpees, jog in place, skaters, etc!

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hand and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

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

Part 2: 3 Rounds

If you don’t have the space and can’t get outside, consider one of the following options for running (or get creative with your own cardio movement)! 

- burpees
- tuck jumps 
- high knees
- jog in place 
- down-ups 
- skaters 
- jumping jacks
- butt kickers

- 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

- 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

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

High knees

- Place your hands on the floor on front of you
- Hop back, hop forward
- Jump up 
- Repeat

Down-ups

- 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

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Running Substitutions

Week 4, 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 4, Day 4

More workouts from Chesaney Kooy