Name: Playbook - Jules Shaw - W3/D2 Tempo Tuesday
Uploaded: 2022-11-23T17:32:30.274Z
Duration: 30 min
Description: W3/D2 Tempo Tuesday

Week 3/Day 2: Tempo Tuesday

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

This workout consists of 3 super sets. Each has a hold + an exercise. Perform the hold then go right into the exercise. Perform 3 rounds of this for each super set!
*REST 1-2 minutes between super sets.

- 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

- 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
- Keep your knees in line with your toes

Air squats

Set 1

- Lay on your back with your legs bent and heel flat on the floor
- Raise your hips up by pushing through your heels and squeezing your butt
- Hold position

Glute bridge hold

- Lay on your back with your arms on the ground beside you
- Raise your legs to 90 degrees
- Lift your hips up and point toes toward ceiling
- Lower hips back down
- Lower legs back down to hover above ground

Leg lift with hip raise

Set 2

- Place hands directly under your shoulders
- Push into the ground to raise yourself as high as possible while maintaining a tight core
- Hold position

High plank hold

- Begin in table top position, with your hands directly below your shoulders and knees below your hips
- Lift knees to hover above ground in bear hold
- Maintain position and lift your right hand and tap your left shoulder, then return it to the ground
- Lift left hand to tap right shoulder, then return it to the ground
- Lift right leg behind you, keeping it bent 90 degrees, then return it to the ground
- Lift left leg behind you, keeping it bent 90 degrees, then return it to the ground

Bear hold shoulder tap + kickback

Set 3

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