Name: Playbook - Chesaney Kooy - Week 6, Day 1
Uploaded: 2023-02-05T21:52:53.478Z
Duration: 35 min
Description: Week 6, Day 1

Warm-up: 
30 sec high knees
30 sec butt-kickers 
30 sec calf stretch (each side)
30 sec lunge + twist
100m run (50% sprint speed) 
100m run (75% sprint speed)
100m run (90% sprint speed)


Workout: 

Part 1
Running intervals x 3 rounds: 
400m run
Rest 2 min
300m run
Rest 90 sec
200m run
Rest 60 sec
100m run
Rest 30 sec

Part 2
2 Rounds:
1 min around the worlds (30 sec each direction)
1 min penguins
1 min bicycles
1 min plank 
Rest 90 sec

30 sec high knees 
30 sec butt kickers 
30 sec calf stretch (each side)
30 sec lunge + twist 
Sprint progressions (100m run @ 50% max speed, 100m run @ 75%, 100m run @ 90%)

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

High knees

- 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

- Prop toe up onto post, wall, doorframe, etc.
- Lean forward, decreasing the angle between the top of your foot and your shin, until you feel a stretch in your calf

Calf stretch

- 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 lunge + twist

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

Warm-up

3 Rounds: 

400m run
Rest 2 min
300m run
Rest 90 sec
200m run
Rest 60 sec
100m run
Rest 30 sec

*Run as fast as you can, and use the rest time to recover for the next sprint!

Rest

Part 1: Running Intervals

2 Rounds:

1 min around the worlds (30 sec each direction)
1 min penguins
1 min bicycles
1 min plank 
Rest 90 sec

- Place your arms extended by your sides 
- Raise your legs until they reach 90 degrees
- Lower your legs in a circular motion until you return to the top

Around the Worlds

- Lay on your back with your knees bent and feet flat on the ground 
- Lift your head and upper back off the ground 
- Reach one hand forward at a time to touch your heel on the same side of your body

Penguins

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Part 2: Abs

Week 6, 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 1 - Tip for Success

Week 1, Day 4

Week 6, Day 1

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