Name: Playbook - Inanna Sarkis - W4/D4 Revenge bod - Speed agility
Uploaded: 2022-05-25T22:44:46.750Z
Duration: 45 min
Description: W4/D4 Revenge bod - Speed agility

Sooooo hard after the amazing leg day yesterday. Was hard to get my butt into the jump lunges!

amazing!!! almost done the 4 week program!!

Gina

Mila

I am so glad to be starting the year in such great shape physically and mentally! But we still have more work to be done ✔️

Reyna

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

V-up

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

Plank toe touches

- 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

W4/D4 Revenge bod - Speed agility

You can’t cause it’s alrgiid enough 🙏🏽

Ahlam

Great Workout. I feel really tired and satisfied at the same time

Carolina

Good afternoon. My English is not perfect and there may be mistakes. It was very difficult because there was no physical activity from the word at all and gained a lot of weight. But I feel great, I'm delighted.

Masha

W1/D1 Revenge bod- HIIT

Damaris

Daphnée

Totally different from what I used to in workouts, but I loved it!

Adriana Simon

W1/D2 Revenge bod - Boxing/ Upper body

Loubna

Maria

W1/D3 Revenge bod- Legs

Definitely more challenging in the middle😅

Anika

It was great! One thing I would love with this program is a cool down/stretching option! I feel like you have such a balanced workout regimen and it would be say great to have guided stretching with you!!

Erika

W1/D4 Revenge bod - Speed agility

I was reallllly confused on how to execute the jumping kick and as a beginner, how the eff am I expected to do a handstand, let alone get into one?😂 
It was a good workout but really difficult

Nickademus

STTP

W1/D5 Revenge bod - Kick training

Laia

Lizay

Love rest days after a workout week lol 😆

Zulma

W1/D6 Active rest day

W1/D7 Active rest day

Paola

Daniella

DRIPPING SWEAT!! What a good way to start my week 😎

W2/D1 Revenge bod- HIIT

Jenna

A little easy but, as always, a good sweat!

Jamila

W2/D2 Revenge bod - Boxing/ Upper body

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!!

W4/D4 Revenge bod - Speed agility

Community

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