Name: Playbook - Fit with Josephine Sander - W1/D5
Uploaded: 2024-04-12T21:22:18.110Z
Duration: 20 min
Description: W1/D5

Today the workout is a warm up and then an AMRAP wod.

AMRAP means: as many rounds as possible.

So if you finish the workout before the 16 minute time cap then you start the circuit all over again until you reach 16 minutes.

Have fun😃 and remember to swipe complete when you finish

Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 

Slowly roll your shoulders up, then back and down, feeling a stretch in the muscles.

Perform the shoulder circles forward then backward

Shoulder circles

1. Stand with your back against a sturdy wall and walk your feet forward. Your feet should be shoulder-width apart.

2. Slide down the wall until your thighs are parallel to the floor. Your knees should be over your ankles.

3. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your upper body and head should be resting against the wall. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.

4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Keep your arms by your sides or place your hands on your legs. All repetitions should begin from this starting position.

5. While maintaining your alignment and full-body tension, hold the wall squat position for your desired length of time.

6. Stand up, stretch, and repeat

Wall squats

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

Mobility exercise

Warm up

AMRAP meaning: as many rounds as possible 

Repeat this circuit as many rounds as possible for 16 minutes

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

W1/D5

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