Name: Playbook - Eliza Katoa - 30 MIN OPTION: Conditioning Day
Uploaded: 2024-04-21T20:17:23.298Z
Duration: 30 min
Description: 30 MIN OPTION: Conditioning Day

Perform the moves in order. Repeat 1-4x until you feel warm

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Alternate pulling your knee to your chest.

High knee pulls

Alternate bring your ankle/foot up to your hip. Bend at the knee and let your leg fall outward.

Ankle Pulls

Get into a squat stance and squat into a deep squat. Hold and grab your toes. Hold on to your toes and you lift your hips up and back down.

Deep squat toe hold hip raise

Get into a glute bridge. Walk your feet out so your legs are fully extended. Walk them back to a glute bridge and then bring one knee up at a time and March once on each leg.

Glute bridge walkouts to march

- Sit back and down into a deep squat
- Gently press your knees out and let them come back in 
- repeat for time or reps

Deep squat hip openers

Lay down a yoga mat or find a soft carpeted area for comfort.
Start on all fours on the ground. Make a tabletop with your body: Stack your hips directly above your knees and position your elbows, shoulders, and wrists in a straight line perpendicular to the ground. 
Lift your right hand up sending your gaze up with it and then follow your right hand down as you thread it beneath your left arm. 
Sink into the stretch by keeping your hips high while allowing your chest to rest on or come close to the ground. Push your hips back and up and keep some pressure in your left palm to avoid crunching your neck. 
Hold the position as long as you’d like—a few seconds up to an entire minute—and then switch sides. 
To come out, press firmly into your left palm and slowly unthread your right arm reaching back up towards the sky, the gaze can follow. Return your right hand down to the ground back in tabletop. Repeat on the left side.

Thread the needle (on all fours)

Get into a low plank position and alternate punching your arms out.

Low plank alternating punches

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

High knee Jump Rope

Dynamic Warm-Up Circuit

Run one mile as fast as possible

Run a mile as fast as possible outside or on the treadmill.

To modify this test you can run 1/2 mile OR do any of these alternativeS:
-Bike 1-2 miles
- Do 1-2 miles on the elliptical
- Row 2500 meters on the row machine
- 100 calories on the assault bike 
- Power walk 1/2 mile on a slight incline

Conditioning: 1/2 Mile Run

- 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
***modify on an incline

Burpees (3-10 reps every min on the min)

10 Min EMOM - Burpee Challenge

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell womanmakers

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers

- 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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Optional Burnout: 15 Minutes

30 MIN OPTION: Conditioning Day

Rachel A

Been gone for TOO LONG!😭 fire Monday leg day!🔥🔥🔥

Lola

Leilani

4/29 Quads, Adductors & Calves - Gym

4/29 Quads, Adductors, & Calves - Home

30 MIN OPTION: Quads, Adductors, & Calves

Didn’t have time for the AMRAP, but this was such a good workout. My back needed it!👀🤣🔥🔥🔥

Kinda split this up with the 30 minute option bc I ran out of time. Great workout!

Nicole Thurston

4/30 Back & Biceps - Gym

Really glad I found you. I am enjoying your daily workout program! Love the type of workouts. Please don’t stop doing the daily ones. I hate doing a program for x amount of time and then it stops and I have nowhere to go after that. Thank you!

30 MIN OPTION: Conditioning Day

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