Name: Playbook - Chesaney Kooy - Week 5, Day 4
Uploaded: 2023-01-29T21:11:27.881Z
Duration: 32 min
Description: Week 5, Day 4

Warm-up: 
1 min stepping down-ups
30 sec high knees
1 min pigeon pose (left side)
30 sec glute bridges
1 min pigeon pose (other side)

Workout: 

Part 1
12-10-8-6-4-2: 
180-degree squat jumps
Cossack squats

Part 2
12-10-8-6-4-2:
Lunge to standing crunch (each side)
Alternating v-ups (each side)

Part 3
For time:
50 squats
50 sec wall sit
40 squats 
40 sec wall sit
30 squats 
30 sec wall sit
20 squats
20 sec wall sit
10 squats
10 sec wall sit

Warm-up (complete 1-2 rounds):

1 min stepping down-ups
30 sec high knees
1 min pigeon pose (left side)
30 sec glute bridges
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

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

High knees

Pigeon Pose

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm-up

12-10-8-6-4-2: 
180-degree squat jumps
Cossack squats

*complete 12 reps of 180-degree squat jumps followed by 12 Cossack squats, then 10 reps of both movements, continuing the pattern of decreasing by 2 reps each round until you complete the final round of 2 reps each movement.

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

Part 1: Descending Ladder

12-10-8-6-4-2:
Lunge to standing crunch (each side)
Alternating v-ups (each side)

*complete 12 reps of lunge to standing crunches each side followed by 12 alternating v-ups each side, then 10 reps of both movements, continuing the pattern of decreasing by 2 reps each round until you complete the final round of 2 reps each movement.

- Roll your shoulder back and keep your chest up high
- Step backward bringing your back knee down until both legs reach 90 degrees
- Step forward and bring knee to opposite elbow
- Repeat with other leg

Lunge + Standing crunch

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

Part 2: Descending Ladder

On a running clock complete the following pattern of squats and wall-sits, decreasing by 10 reps/seconds each round. The goal is to complete the squats as fast as possible! 

50 squats
50 sec wall sit
40 squats 
40 sec wall sit
30 squats 
30 sec wall sit
20 squats
20 sec wall sit
10 squats
10 sec wall sit

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Part 3: Wall-sit + squat challenge!

Week 5, 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!

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 4

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