Name: Playbook - Chesaney Kooy - Week 5, Day 1
Uploaded: 2023-01-29T19:10:02.516Z
Duration: 30 min
Description: Week 5, Day 1

Warm-up (2 Rounds): 
30 sec high knees
30 sec plank shoulder taps 
1 min lunge w/ twist


Workout: 

Part 1
21-15-9:
Squats
Push-ups
Sit-ups

Part 2
21-15-9:
Down-ups over mat
Squat jumps

Part 3
21-15-9:
Lying toe touches
Reverse crunches
Russian twists (each side)

Warm-up (2 Rounds): 
30 sec high knees
30 sec plank shoulder taps 
1 min lunge w/ twist

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

High knees

- 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

- 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 lunges + twist

Warm-up

21-15-9 (For time):
Squats
Push-ups
Sit-ups

*complete 21 reps of all 3 movements, followed by 15 reps of each movement, then 9 reps of each movement

- 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

- 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

Push-ups

- 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

Part 1: 21-15-9

21-15-9 (For time): 
Down-ups over mat
Squat jumps

*complete 21 reps of both movements, followed by 15 reps of each movement, then 9 reps of each movement

- 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

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

Jump squats

Part 2: 21-15-9

21-15-9 (For time):
Lying toe touches
Reverse crunches
Russian twists (each side)

*complete 21 reps of all 3 movements, followed by 15 reps of each movement, then 9 reps of each movement

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Place your arms extended by your sides 
- Extend legs straight forward, keeping your feet off the ground
- Bring your knees in until you reach 90 degrees
- Extend legs up towards the sky
- At the top raise your hips off the ground

Reverse crunches

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Keep hands together in front of your core
- Twist your torso from side to side

Russian twists

Part 3: 21-15-9

Week 5, 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 5, Day 1

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