Name: Playbook - Ian Hardin - W2D2
Uploaded: 2023-06-18T17:52:07.171Z
Duration: 50 min
Description: W2D2

Today is about agility, power, athleticism, and some extra volume. Yea it’s legs again deal with it you’ll feel better if you do it

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

-jump laterally controlling the landing on each side

Ice Skater Jumps

-drive feet directly down into the floor as you squeeze the glutes up and towards your face

Hip Thrust

-brace core 
-push hips back towards wall behind you
-pull both dumbbells with elbows towards the ceiling

Double Dumbbell Row

-abs right 
-shoulder blades squeezed together 
-pull dumbbell across the body towards opposite side of the chest

Crossbody Hammer Curls

Superset 1

-keep core engaged
-use heaviest weight you can without breaking posture

45 Degree Plank Hold

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying Leg Raises

- 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

-chest to the floor 
-stand up
-jump and tuck knees to the chest

Burpee Tuck Jump

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank Jacks

Conditioning 1

W2D2

W8D7

W8D6

W8D5

W8D4

Katrina Gagatsou

Ryan

W8D3

W8D2

W8D1

W7D7

Lacey

W7D6

Mireille

W7D5

W7D4

W7D3

W7D2

W7D1

W6D7

W6D6

W6D5

W6D4

W6D3

W6D2

W6D1

W5D4

W5D3

W5D2

W5D1

W4D7

W4D6

W4D5

W4D4

W4D3

W4D2

Maybe I like Bulgarian split squats now???

Feel like I've been ran over by a train!!! Ten days away- felt the pain!! 🥵

W4D1

W3D7

W3D6

W3D5

W3D4

W3D3

Liam

W3D2

W3D1

W2D7

W2D6

W2D5

W2D4

W2D3

These leg days make me hate leg day 🤡☠️🫠

Dillon

Kaileigh

W2D1

W1D7

Round 2. Brutal. Could not finish. Barf imminent 🤢

Shaking. Dead. Ass is pumped to a triple decker hamburger. 😵‍💫

Janelle

W1D1

Great! A little intimidating with new workouts for myself.

Katelyn

Claire

W1D2

John Grubisich

W1D3

W2D2

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