Name: Playbook - Inanna Sarkis - W2/D4 Revenge bod - Speed agility
Uploaded: 2021-12-01T21:31:03.419Z
Duration: 45 min
Description: W2/D4 Revenge bod - Speed agility

Awesome workout as always, but too short! Needs more sets or more exercises..

Angeliki

Carly

I never work on speed or agility. These make me feel strong but slim and quick!!

Zeena

Rory

Genesis

Mariela

Mila

Oh Inanna, How I love and hate you at the same time 😘🤬

Reyna

Natalie

Jamina

Warm up

Circuit:
- Ladder drills
- Bench jump overs
- High knees 
- Broad jumps
- Jumping lunges

Circuit:
- Plank 
- Flutter kicks
- Ball slams
- Side plank hip raises 
- Penguins

- Run  on a treadmill
- 1 mile warm up run

Treadmill run

- Perform ladder drills with increased speed as you become more comfortable

Ladder drills

- Use your hands for balance
- Jump laterally over bench back and forth
- Land softly

Bench jump overs (hands supported)

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

High knees

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Circuit

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

-Lay on your back kicking your legs up and down opposite of each other in a short range of motion

Flutter kicks ( 6 inch )

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

-Lay on your back with your feet flat on the ground
- Slightly left your shoulders off the ground
-Lean side to side tapping your heels

Penguins

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

W2/D4 Revenge bod - Speed agility

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