Name: Playbook - JTM FIT - Week 1 / Day 3
Uploaded: 2024-05-17T18:24:33.514Z
Duration: 30 min
Description: Week 1 / Day 3

Antoine

Great workout to get loose too and get a sweat going

Tyler

Samuel

Nice quick workout. Bit of stretching and some cardio.

Jonathan

WEDNESDAY: Cardio / Mobility / Recovery

Warm Up: No warm up needed

Cardio / Mobility Circuit: Perform each exercise for 60 seconds with no rest in between exercises. Rest 0-60 seconds once you finish the last exercise in the circuit. Do 3-4 sets.

- High Knees
- Down Dog Toe Touchers
- Pigeon Stretch (switch sides halfway)
- Spider Lunge Stretch (switch sides halfway)
- Goalie Stretch
- Candle Stick Reach

Perform each exercise for 60 seconds with no rest in between exercises. Rest 0-60 seconds once you finish the last exercise in the circuit. Do 3-4 sets.

- High Knees
- Down Dog Toe Touchers
- Pigeon Stretch (switch sides halfway)
- Spider Lunge Stretch (switch sides halfway)
- Goalie Stretch
- Candle Stick Reach

- Run in place bringing your knees above the crease of your hips
- Pump your arms with your high knees as if you were sprinting. Opposite arm opposite leg
- Keep good posture throughout

Modifications: only bring your knees up as far as you feel comfortable

High Knees

- Start in a high plank position
- Pike your hips up pressing through your shoulders and reach across you body with one hand touching the toes on the opposite foot
- Keep your legs as straight as possible driving your heel into the floor to get a good stretch through the hamstring/calf
- Return to plank position and repeat to the opposite side

Modifications: shorten the range of motion. Only reach as far as your body allows you too. Reach as close to the toes as you can

Down Dog Toe Touchers

- From all fours, bring one knee forward and across the body
- Your ankle will be somewhere in front of the opposite hip
- Slide your opposite leg back and flatten your toes on the floor
- Lower your torso toward the floor to intensify the stretch
- Try and get your leg as perpendicular to the body as you can

Pigeon Stretch

- Start in a high plank position
- Bring one foot in and place it flat on the ground just outside of your hand
- Drop your back knee to the floor and slightly open up the hips by shifting your weight from side to side
- Hold the prescribed time on each leg

Modifications: place hands on an elevated surface like yoga blocks, a low plyo box, or bench

Spider Lunge Stretch

- Begin on all fours with your hands under your shoulders and your knees beneath your hips
- Yield your weight forward onto your hands
- Slowly, scoot your knees out to the sides, keeping them in line with your hips
- Keep your knees bent and your ankles behind you, in line with your knees
- Turn your toes out to the sides
- Placing your palms together on the floor
- Sit back into your hips to deepen the pose
- Breathe deeply, focusing on relaxing and releasing tension
- Go easy on this stretch! It can be quite intense. Make sure to slowly let yourself out of the stretch!

Goalie Stretch

- Roll backward raising your legs until you reach 90 degrees
- At the top raise your hips off the ground, driving your feet up toward the ceiling
- Roll forward into center splits and reach your hands forward, stretching your hamstrings 
- Then repeat

Modifications: when rolling back, keep your knees bent instead of straightening them and pointing toes to the ceiling

Candle Stick Reach

Cardio / Mobility Circuit

Week 1 / Day 3

Incredible workout in a short time where no equipment available

Nabeel

Great workout to get back into the swing of things! Highly recommended

I love this workout it’s the one I go back to when I restart my fitness journey after taking some time off… gives me an amazing base for when I go back to lifting weights amazing workout

Week 1 / Day 1

Grant

Managed to get 4 rounds in. Certainly had enough time on the clock to squeeze in 2 more, but my glutes were shot to pieces.

Angelo

Week 1 / Day 2

Long arms are not a plus with this workout haha

I shortened the intervals to make it more challenging. 💪

Week 1 / Day 4

Every minute on the minute aka no rest after round 2 lol

Week 1 / Day 5

Xavi

Week 1 / Day 6

Week 1 / Day 7

Week 2 / Day 1

Week 2 / Day 2

Week 2 / Day 3

Week 2 / Day 4

Week 2 / Day 5

Week 2 / Day 6

Week 2 / Day 7

Serena

Week 3 / Day 1

I can’t believe the jump squat jump lunge combo made a second appearance… hurt so good

Week 1 / Day 3

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