Name: Playbook - Jules Shaw - W4/D5 Endurance
Uploaded: 2022-11-23T17:32:30.420Z
Duration: 30 min
Description: W4/D5 Endurance

Week 4/Day 5: Endurance

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

Today's workout is a booty-building endurance workout. Perform 3 rounds and rest 1-2 minutes between rounds.

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Squeeze at the top then lower back down to starting position

Frog pumps

- Step forward with the first leg and lower down until both knees are at 90 degrees, tapping back knee to the ground
- Push into the ground with your front heel to stand up and bring back leg beside the front leg
- Perform 20 reps per side

Walking lunge

- 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

- Begin lying down with legs  bent and feet flat on the ground
- Raise one leg off the ground straight out 
- Push through your heel on the ground  and squeeze your butt to raise your hips
- Lower back to starting position
- Perform 20 reps per leg

Single leg glute bridge

- Begin in side plank position with your elbow under your shoulder
- Bring knees slightly in front of you, bent at about 90 degrees
- Bring top knee towards the ceiling while raising top foot and hips off the floor
- Perform 20 reps per side

Side lying clam raise

Workout

W4/D5 Endurance

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W1/D2 Tempo Tuesday

W1/D3 Wednesday Challenge

W1/D4 Low-intensity/Rest Day

W1/D5 Progression Friday

W1/D6 Saturday Holds

W2/D1 HIIT Strong

W2/D2 Tempo Tuesday

W2/D3 Wednesday Challenge

W2/D4 Low-intensity/Rest Day

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W2/D5 Progression Friday

W2/D6 Saturday HIIT

W3/D1 HIIT Strong

W3/D2 Tempo Tuesday

W3/D3 Wednesday Challenge

W3/D4 Low-intensity/Rest Day

W3/D5 Endurance

W3/D6 Saturday Holds

W4/D1 HIIT Strong

W4/D2 Tempo Tuesday

W4/D3 Wednesday Challenge

W4/D4 Low-intensity/Rest Day

W4/D6 Saturday HIIT

W4/D5 Endurance

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