Name: Playbook - Inanna Sarkis - W3/D4 Revenge bod - Speed agility
Uploaded: 2022-01-03T20:03:00.231Z
Duration: 45 min
Description: W3/D4 Revenge bod - Speed agility

This was so hard. Still struggling to do 1 min straight for the core exercises, have to take a break.

Yaryna

Rory

Alanie Preciado

Natalie

Samya

Skipped xmas and Sunday. Coming back 👍

Mila

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
- V-up
- Reverse crunches
- Plank toe touch

- 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

V-up

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

W3/D4 Revenge bod - Speed agility

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