Name: Playbook - Fit with Josephine Sander - W1/D1
Uploaded: 2024-04-12T21:21:42.383Z
Duration: 20 min
Description: W1/D1

Hi I am so glad you want to do this program! 

In this workout there is a bit of running, but if that’s not possible for you then you can do 50 angle jumps or mountain climbers instead 😊

I hope you will enjoy! 

Make sure to swipe complete when you finish and let me know how it felt ❤️👏🏻👏🏻

Do these exercises 6-9-12-15 reps, so 4 rounds.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

good mornings

Hip mobility

Warm up

you must complete 600 m. Run before proceeding onto the main workout.

Buy in 600 m.run

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Begin by standing both feet on the ground
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

W1/D1

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