Name: Playbook - James Lawrence Iron Cowboy - 45/15 Bodyweight 1
Uploaded: 2022-10-24T14:27:30.674Z
Duration: 20 min
Description: 45/15 Bodyweight 1

Those floating bird dogs are KILLER 🥵🔥

James

45 seconds on 15 seconds off
2 rounds - 10-minute workout
3 rounds - 15-minute workout
4 rounds - 20-minute workout

- Start in squat position with feet just wider than hip width apart, hips low, back straight, chest open and core engaged.
- Contract glutes and swing arms to jump sideways, landing back in squat position.
- Contract glutes and swings arms to jump in the opposite direction.
- Continue repeating as quickly as possible.

Lateral Jump Squats

- Start in plank position on forearms - place elbows under shoulders, forearms parallel to each other, push the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Place one hand where your elbow is (below the shoulder) and the other hand where your elbow is, pushing yourself up into plank position on your hands.
- Complete a push up every time you are in plank position on your hands.
- Lower back to forearm plank and repeat, pushing off the opposite hand every rep.

Marching Planks with Push-ups

- Stand with feet together. Lower into squat position by bending the knees and pushing the hips back and down, keeping core engaged, chest open and shoulders above hips. 
- Engage glutes and jump up into a star with arms and legs both moving laterally.
- Gently land back down into squat position and repeat.

Star Jumps

- Start in tabletop position – hands below shoulders and knees below hips.
- Curl toes under and lift to float knees 1 inch above the ground.
- Push the ground away with your hands to stay lifted in your shoulders, engage core and contract glutes to lift one leg parallel to the ground.
- Keep hips, shoulders, and torso level in this position.
- Achieve steady balance before lowering and repeating on the other side.

Floating Birds Dogs

- Bring knees above hips at 90 degrees. Place arms at side (not under hips), palms down.
- Contract core and firmly press low back into the ground. Maintain firm low back connection throughout the entire movement and set.
- Slowly both heels towards the ground until you feel your low back may disconnect. Stop before any low back disconnection happens and engage core further to bring knees back to start position.

45/15 Bodyweight 1

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