Name: Playbook - Emilie Mayfield - W4/D3 Start CLIMBING
Uploaded: 2023-01-05T23:40:24.244Z
Duration: 30 min
Description: W4/D3 Start CLIMBING

Tabata time! 

4 rounds
:30 on
:12 rest 

Another day has presented itself. How will you navigate through it? With an attitude of “I can do all things through Christ who gives me strength” or “fear of what’s to come and doubt of my abilities”?

-Straighten on leg and point toe up
-Hinge hips back and keep core tight and chest upright
-Reach for 1-2 feet in front of you as you lower your body in controlled motion

* perform desired reps on one leg before switching legs

Single leg Squat (partial)

-In partial squat, stand in shoulder width stance, head facing forward
-while keeping head level, move controlled y stepping 2 feet laterally
-return back foot to shoulder width stance 
-keep knees slightly out to engage glutes

*10 steps each way

Lateral monster walk

From pushup position, aim to lower your body to ground as slow as possible (3 sec + )
Roll up and reset

Eccentric Pushup

Neuromuscular Activation

This will be a Tabata style workout. You will work for 30 seconds of the first exercise then rest for 12 seconds. 
-Then move onto the second exercise and work for 30 seconds rest for 12 seconds and repeat until you finish all exercises.
 -start back at the top repeat for 5 rounds
-HAVE FUN AND DO IT WITH INTENT TO GET BETTER! 💪🏼

Equipment needed: 
-Jump Rope (if have one, if not- jump as if you have one!) 
-2 dumbbells for added resistance

- Jump rope with the rope passing under your feet once each jump
-If you don’t have a jump rope, pretend you are using one!

Jump rope

Rear foot elevated split squat (R)

Rear foot elevated split squat (L)

Push-up + Marching Man

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Tabata time :30 on/:12 off

W4/D3 Start CLIMBING

W1/D1 Start CLIMBING

W1/D2 Mobility and Aerobic Training

W1/D3 Start CLIMBING

W1/D4 Mobility and Aerobic Training

W1/D5 Start CLIMBING

W1/D6 Rest

W1/D7 Rest

W2/D1 Start CLIMBING

W2/D2 Mobility and Aerobic Training

W2/D3 Start CLIMBING

W2/D4 Mobility and Aerobic Training

W2/D5 Start CLIMBING

W2/D6 Rest

W2/D7 Rest

W3/D1 Start CLIMBING

W3/D2 Mobility and Aerobic Training

W3/D3 Start CLIMBING

W3/D4 Mobility and Aerobic Training

W3/D5 Start CLIMBING

W3/D6 Rest

W3/D7 Rest

W4/D1 Start CLIMBING

W4/D2 Mobility and Aerobic Training

W4/D4 Mobility and Aerobic Training

W4/D5 Finish the work - FOR TIME

W4/D6 Rest

W4/D7 Rest

W4/D3 Start CLIMBING

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