Name: Playbook - Jules Shaw - W1/D6 Saturday Holds
Uploaded: 2022-11-23T17:32:30.232Z
Duration: 30 min
Description: W1/D6 Saturday Holds

Week 1/Day 6: Saturday Holds

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. 

This workout consists of 2 giant sets. Perform each giant set as written, with 15 seconds of rest between each exercise. Try to rest as minimally as possible during each work period ;)

Between giant sets, REST 1-2 minutes!

3 rounds:
45 sec side plank hold (right)
*Rest 15 sec
45 sec low plank hold
*Rest 15 sec
45 sec side plank  hold (left)
*Rest 15 sec
45 sec reverse plank hold
*Rest 15 sec

- Place your elbow underneath your shoulder and feet stacked on top of each other
- Keep hips in line with body and core tight 
- Hold position

Side plank hold (right)

- Place both elbows underneath your shoulders and toes on the floor
- Keep hips in line with body and core tight 
- Hold position

Low plank hold

Side plank hold (left)

- Begin seated on the floor with hands behind your hips
- Keep your hands and heels on the ground and lift your hips up into the air
- Squeeze glutes and core to keep body in a straight line
- Hold position

Reverse plank hold

Giant Set 1

3 rounds:
60 sec squat hold (at parallel)
*Rest 15 sec
60 sec left leg split squat hold (hover knee)
*Rest 15 sec
60 sec right leg split squat hold (hover knee)
*Rest 15 sec
60 sec wall sit
*Rest 15 sec

- Begin in squat stance with feet about shoulder width apart
- Extend arms out in front of your body
- Sit hips back and down to lower down until thighs are at about 90 degrees
- Hold position

Squat hold

- Begin in a staggered squat stance with right leg in front
- Slowly lower to hover knee above the ground, with legs bent at about 90 degrees
- Hold position

Split squat hold (right)

- Begin in a staggered squat stance with left leg in front
- Slowly lower to hover knee above the ground, with legs bent at about 90 degrees
- Hold position

Split squat hold (left)

- Sit against a wall with your legs and hips bent at 90 degrees, arms crossed over chest
- Hold position

Wall sit

Giant Set 2

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