Name: Playbook - Gracie Kramer - WEEK 1 || DAY 3
Uploaded: 2022-08-28T20:05:38.576Z
Duration: 15 min
Description: WEEK 1 || DAY 3

Did this instead of cardio at end of my workout. Great finisher.

Laura

This workout kicked my ass !!!!! (in a good way!!)

Christina

Day 3, Week 1 of the Gymnast Booty Program will be a HIIT style workout! This form of conditioning is very common in gymnastics training to effectively target the desired muscle groups, while getting your heart rate up.

- start standing with shoulder width apart
- start w a squat then bring one knee down to the floor & repeat with the other leg
- once both knees are down, bring the feet up one at a time to return to a squatted position
- repeat until time is up

Knee Up Downs to Squat Jump

- start in a regular squatted position
- when jumping from squat, turn hips to the RIGHT for a half turn
- land directly into a squatted position after the jump 
- then repeat on the LEFT side, continue until time is up

180° Squat Jumps

- start standing, then jump into a lunge position w knee hovering above the ground (DO NOT SLAM KNEES ON FLOOR)
- jump up from the R leg lunge position & quickly switch legs mid jump to a L leg lunge
- maintain a tall body position with pressure on back leg to target glutes
- continue for designated time

Alt Lunge Jumps

- start with a reverse lunge 
- on the way up from lunge, drive the back leg up & bring knee to chest while adding a small, controlled jump 
- maintain consistent rhythm & strong body position
- stay on R leg for the entire time

Reverse Lunge to SL Jump (R)

- switch to Left side
- start with a reverse lunge 
- on the way up from lunge, drive the back leg up & bring knee to chest while adding a small, controlled jump 
- maintain consistent rhythm & strong body position

WEEK 1 || DAY 3

Community

More workouts from Gracie Kramer