Name: Playbook - Chesaney Kooy - Week 5, Day 2
Uploaded: 2023-01-29T19:11:02.568Z
Duration: 30 min
Description: Week 5, Day 2

Warm-up (2 Rounds): 
10 stepping down-ups
10 superman to hollow hold transitions
10 Hand-release push-ups
10 Plank toe taps (each side)

Workout: 

Part 1
3 Rounds:
10 plyo staggered push-ups
3 position superman hold (20 sec each position)

Part 2
3 Rounds:
20 “T” push-ups (10 each direction)
20 hollow rocks


Part 3
For time:
50 Burpees

Warm-up (2 Rounds): 
10 stepping down-ups
10 superman to hollow hold transitions
10 Hand-release push-ups
10 Plank toe taps (each 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

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Keeping arms and legs off the ground, rotate into a hollow body hold
- Engage your core and keep your back flat on the ground
- Keeping arms and legs off the ground, rotate back into a superman hold

Superman to hollow hold transitions

- 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

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe taps

Warm-up

3 Rounds:
10 plyo staggered push-ups
3 position superman hold (20 sec each position)

- Start in a push-up position, with one hand slightly in front of the other 
- Lower your chest towards the ground
- Press up off the ground and switch hand positions 
- Perform another push up and repeat

Plyo Staggered Push-ups

- Lying on the ground, lift your feet and arms off the ground
- Hold arms in a “Y” position for 20 seconds 
- Hold arms in a “T” position for 20 seconds 
- Hold arms down by your sides for 20 seconds

3-Position Superman Hold

Part 1: 3 Rounds

3 Rounds:
20 “T” push-ups (10 each direction)
20 hollow rocks (forward + back = 1 rep)

- Perform a push-up
- Rotate into a high side plank position, extending arm up
- Return to starting position and perform a push-up 
- Rotate to the opposite side into a high plank position, extending arm up
- Return to starting position and continue pattern

“T” Push-Ups

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow body rocks

Part 2: 3 Rounds

For time: 50 burpees 

*complete 50 burpees as fast as possible

- 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

Part 3: Burpees!

Week 5, Day 2

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 1 - Tip for Success

Week 5, Day 2

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