Name: Playbook - James Lawrence Iron Cowboy - W6/D2 SPEED & STABILITY
Uploaded: 2022-09-15T18:03:15.273Z
Duration: 45 min
Description: W6/D2 SPEED & STABILITY

SPEED AND STABILITY

Follow timing instructions in each section.
1 minute rest between sections.

A.
30 seconds work, 15 seconds rest x 3 rounds:
- Skater Jumps
- High Knees
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Quick Tapping Lunges Keeping Same Foot Forward Full Set OR Reverse Lunges (Left)
- Quick Tapping Lunges Keeping Same Foot Forward Full Set OR Reverse Lunges (Right)
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Lateral Jump Squats OR Side Stepping Squats
- Rockstar Jump Burpees OR Walkouts
- Frog Jumps OR Frog Squats
- Underswitches OR Modified Underswitches
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats

B.
30 seconds work/exercise, no rest between exercises. 2 Rounds.
30 seconds rest between rounds.
- Forearm Side Plank (Right Arm)
- Forearm Side Plank (Left Arm)
- Kettlebell Seated Twists
- Bicycle Crunches
- Oblique Crunches – Tapping Elbow to Opposite Knee
- Leg Lowers
- Oblique Crunches Dropping Knees to One Side (Focusing on Left Obliques)
- Oblique Crunches Dropping Knees to One Side (Focusing on Right Obliques)

A.
30 seconds work, 15 seconds rest x 3 rounds:
- Skater Jumps
- High Knees
- Full Turn Jump Squats OR Quarter Turn Stepping Squats
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Quick Tapping Lunges Keeping Same Foot Forward Full Set OR Reverse Lunges (Left)
- Quick Tapping Lunges Keeping Same Foot Forward Full Set OR Reverse Lunges (Right)
- Star Jumps OR Squats with Alternating Side Leg Lifts
- Lateral Jump Squats OR Side Stepping Squats
- Rockstar Jump Burpees OR Walkouts
- Frog Jumps OR Frog Squats
- Underswitches OR Modified Underswitches
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats

- From standing position, shift weight onto one leg, bending the knee to lower hips into a ¼ squat and you raise the other foot off of the ground.
- Bound to the opposite side by squeezing the glutes and pushing off the foot you are presently on.
- Land gently on the other leg in a quarter squat position with the opposite foot lift.
- Continue jumping back and forth as fast as possible, keeping core engaged and avoiding flexing (round forward) in the spine.

Skater Jumps

- Alternate lifting one knee as high as possible upwards and then the other, staying on the balls of your feet and moving as quickly as possible. Think of it as running on the spot with extra emphasis on lifting your knees high.

High Knees

- Squat with feet just wider than hip width apart, hips low, back straight, chest open, core engaged.
- Squeeze glutes and push through heels to initiate jump.
- Jump and land facing the opposite direction in squat position.
- Continue, jumping in opposite directions (left then right) so that you aren’t jumping in a circle.

Full Turn Jump Squats

- Start in tabletop position – hands under shoulders and knees under hips, core engaged.
- Tuck toes under, engage core, push through palms and lift hips upwards.
- Placing bodyweight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) and push off of toes to bring heels towards your buttocks.
- Land gently back onto toes, repeating as quickly as possible.

Donkey Kicks

- Start in lunge position – one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward.
- Engage glutes in the front leg and swing arms to create enough power to jump and land with both feet tapping the ground quicky before falling into a lunge with the opposite leg forward.
- Continue repeating as quickly as possible.

Quick Tapping Lunges Keeping Same Foot Forward (Right)

Quick Tapping Lunges Keeping Same Foot Forward (Left)

- 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 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 standing position at the top of your mat.
- Engage core, bend forward and place hands just outside of your feet.
- Jump back into a strong plank position, keeping core engaged.
- Jump back into standing position and explode off the ground, using glutes, to jump up and kick both heels to your glutes (rockstar).
- Land gently and pop back out into plank position.

Rockstar Jump Burpees

- Sit on heels, balancing on the balls of your feet, back straight, chest open and eyes forward.
- Keeping heels off the ground for the entire movement, engage glutes and jump all the way up out of frog position.
- Land gently back into start position and repeat as fast as possible.

Frog 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.
- Kick one leg under and across the body hovering it above the ground while simultaneously lifting the opposite arm up reaching the finger to the sky.
- Return to floating tabletop position, bringing hips, shoulders, and torso back to a level position.
- Repeat on the other side.

Underswitches

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Squeeze glutes to initiate jump.
- Jump as high as you can, extending hips all the way forward.
- Gently land right back into low squat position.
- Continue repeating as quickly as possible keeping core engaged throughout.

Kettlebell Plié Jump Squats

Circuit A

B.
30 seconds work/exercise, no rest between exercises. 2 Rounds.
30 seconds rest between rounds.
- Forearm Side Plank (Right Arm)
- Forearm Side Plank (Left Arm)
- Kettlebell Seated Twists
- Bicycle Crunches
- Oblique Crunches Tapping Elbow to Opposite Knee
- Leg Lowers
- Oblique Crunches Dropping Knees to One Side (Focusing on Left Obliques)
- Oblique Crunches Dropping Knees to One Side (Focusing on Right Obliques)

- Lay on your side, place elbow of lower arm below the shoulder, stack legs and feet on top of each other, engage the obliques of the side of the body touching the ground, push through your forearm (lifting out of your shoulder socket) and push through the outside of your lower foot to lift yourself off the ground creating a straight line from head to toes.
- Hold.

Forearm Side Plank (Right)

Forearm Side Plank (Left)

- Sit upright with knees bent, holding kettlebell at chest level.
- Engage core and lift feet off the ground. This is start position.
- Keeping core engaged, lean torso back and using oblique muscles (sides of abdomen) to turn and place kettlebell from one side of the body, back through center, and then over to the other side.
- Continue repeating with control.

Kettlebell Seated Twists

- Lay on back with knees bent and feet flat.
- Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Bicycle Crunches

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
- Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the other side.

Oblique Crunches Tapping Elbow to Opposite Knee

- Lay on back and lift feet into the air with legs straight and perpendicular to the floor. Place arms lengthened at sides with palms facing down.
- Engage core, using abdominals to press low back firmly against the ground.
- Keeping this firm connection in the lower back, lower legs until the point where it feels it may disconnect. Do not go past that point.
- Stay connected, engage abdominals and focus on using lower abs return to start position.

Leg Lowers

- Lay on back with knees bent and feet flat on the floor.
- Keeping upper body facing upwards, drop both knees/legs to one side. If legs are dropped to the right, your focus is on the left obliques. If legs are dropped to the left, your focus is on the right.
- Place fingertips behind head, engage obliques and lift straight upwards. 
- Hold, squeeze obliques once more and maintain contraction as you lower to the floor.

Oblique Crunches Dropping Knees to One Side (Right)

Oblique Crunches Dropping Knees to One Side (Left)

Circuit B

W6/D2 SPEED & STABILITY

Derek

Mike

Killer absolutely killer. I couldn’t even complete the workout

Stephanie

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Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

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W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W6/D2 SPEED & STABILITY

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