Name: Playbook - Inanna Sarkis - W4/D4 Revenge bod - Speed agility
Uploaded: 2023-02-07T20:45:58.155Z
Duration: 45 min
Description: W4/D4 Revenge bod - Speed agility

Warm up circuit

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

Circuit:
- Plank 
- Flutter kicks
- Crunch + sit up + punches
- Side plank hip raises 
- Penguins

:45 seconds work with :15 seconds rest and transition

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips ( bent leg )

- 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

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl (forward)

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backwards on your hands and feet
- Keep a neutral spine

Bear crawl (backwards)

Explosive jumping jacks

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head and spread your legs in a jack motion

Burpee to star jump *

Warm up - Upper + Full Body

- Perform ladder drills with increased speed as you become more comfortable
- if you don’t have a ladder, give yourself a distance and perform the exercise as if there is an imaginary one!

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 )

-Perform a crunch 
- Perform a full sit up
- Perform a variety of punches at the top of the sit up

Crunch + sit up + punches

- 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

W4/D4 Revenge bod - Speed agility

Victoria

Day One. I did this workout last year but I quit and now I am returning to finish it😇

mariana

Sári

W1/D1 Revenge bod- HIIT

That was amazing workout! A little bit of everything- love it!

Caro

I took a day off yesterday because my schedule was out of normal track. So today is day 2, i feel good, sore, but im motivated!! Ill be back for day 3 on monday!! Im doing som Pilates on the weekends 💕💕

Alex

W1/D2 Revenge bod - Shadow boxing/ Upper body

I was humbled, but confidence is slowly rising

Can’t wait to not be able to walk 💁🏻‍♀️🤣🔥

Marta

W1/D3 Revenge bod- Legs

Dania

Felt the BURN😅😅😅🥲🥲🥲🥲🥲

W1/D4 Revenge bod - Speed agility

Mariana

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

Best one yet, i really felt myself getting into it!

Did this workout to warm up on a cooler day, definitely worked! It’s turned me into a sweaty mess 😂

W4/D4 Revenge bod - Speed agility

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