Name: Playbook - GoFit Training - W3/D2
Uploaded: 2021-07-13T10:54:26.951Z
Duration: 30 min
Description: W3/D2

*12 Min AMRAP
- Down Dog to Knee Drive x 5 per side
- Lateral Lunges x 10 per side
- Sumo Squats x 15
- 3-Step Lateral High Knees x 20 total

*Core - 3 Round Circuit
- Quadruped Alternating Lateral Step x 20 total
- V-Up x 15
- Oblique Crunch x 15 per side

- Push your hips back extending your arms
- Bring your knee forward

Down dog to knee drive

- Push your hips back to come down
- Keep you opposite leg extended

Lateral lunges

- Keep your toes pointed out
- Come down until you reach parallel 
- Extend your legs to come up

Sumo squats

- Raise your knees as much as you can 
- Land softly in the transition

3 Step lateral knee

AMRAP

- Keep a neutral spine and your core engaged 
- Move laterally

Quadruped Alternating Lateral Step

- Raise your arms and legs 
- Keep you core engaged 
- Lower slowly

V ups

- Extend your leg 
- Bring your knee toward your chest engaged your obliques 
- Pause and return to the initial position

Oblique crunch

Core

W3/D2

Breakdancer is a little hard for a beginner. I wasn’t able to do it. So I did an extra round of the other 2 exercises.

W3/D2

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