Name: Playbook - Jerry Housey - W1/D3 Day 3 of Week 1 and 2 Cardio Routines
Uploaded: 2023-02-16T01:38:04.357Z
Duration: 60 min
Description: W1/D3 Day 3 of Week 1 and 2 Cardio Routines

Rita

This routines are used before each workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Knee Pull

Jumping Jack with Groin Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Static Hip Flexor Stretch

Pigeon Stretch

Treadmill Run

Warm Up

Stair master

- Jump rope with the rope passing under your feet once each jump

Jump rope

Treadmill Walk

Cardio Day

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

Single Leg Toe Touch

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Scissor kicks

- Place your arms behind your head 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Leg Raises

W1/D3 Day 3 of Week 1 and 2 Cardio Routines

W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

W1/D2 Day 2 of Week 1 and 2 upper body routines

W1/D4 Day 4 of Week 1 and 2 Leg Routines

W1/D5 Day 5 of Week 1 and 2 Arm Routines

W3/D1 Day 1 of Week 3 and 4 Leg Routine

Had to change the pat pulls as I don’t have this equipment in my home gym. However, I made it through and completed my workout.

W1/D3 Day 3 of Week 1 and 2 Cardio Routines

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