Name: Playbook - Karina Elle - W3/D2 6 week challenge
Uploaded: 2022-12-14T00:13:32.413Z
Duration: 45 min
Description: W3/D2 6 week challenge

Emily

The cardio section (mountain climbers+push ups) is too short (I did the 4 rounds in 40 sec)

Chloe

Sissy

Serena

Andrea

Michaela

Marina

Great, you should offer stretching programs for goals like splits, handstands, etc.

Kaprice

Dana

Jodie

Danel Van Tonder

Focus: Upper body strength & conditioning 

✅ Part 1: WARMUP
- Full body wake up 

✅ Part 2: CARDIO 
- 6 x Wide mountain climber + 2 x push ups

✅ Part 3: STRENGTH - MINI BAND
- 12-10-8 Pillar banded row (R)
- 12-10-8 Pillar banded row (L)

✅ Part 4: CIRCUIT 
2 rounds
- 50 Seal jacks
- 50 Low hop
- 40 A skip 
- 40 High knee
- 30 High hop 
- 30 Toe touch 
- 20 Plyo lunge
- 20 Pillar shoulder taps 
- 10 Hollow rock 
- 10 Low sprawl 			
	
✅ Part 5: MOBILITY
Upper body mobility routine

- Stand upright, arms at your sides. Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. 
- Stretch your arms out and over your head. Jump back to the starting position."

Jumping jacks

- Feet shoulder to hip width, midline engaged, shoulders back  and depressed, pull the hips back and down, hip crease below the knee, knees tracking over the toes, engage glutes and hamstrings, driving the hips up to standing

Squat

- Place your hands on the floor with your legs fully extended
- Walk your self out to the plank position keeping your core tight

Inch worm

Part 1: Warmup

6 x Wide mountain climbers + 2 x push ups

Part 2: Cardio

- Engage your lats as you pull
- Keep your hips squared 
- Pull keeping your elbow close to your body

Pillar row (l)

Pillar row (r)

Part 3: Strength

- Stand upright, arms out in a T. Bend your knees slightly, and jump into the air. 
- As you jump, spread your legs to be about shoulder-width apart clapping your hands out in front of your chest. 
- Jump back to the starting position.

Seal jack

- With your feet under your hips, come the balls of your feet. 
- Jump a couple of inches off the floor with subtle arm action. 
- Hit a rebound hop not coming to rest till reps have been completed

Low hop

-Skip in place, lifting your lead knee to waist height while keeping your back leg straight as you come off your toe. 
- Continue in this manner—alternating legs—and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg.

A skip

High knees

- With your feet under your hips, come the balls of your feet. 
- Jump forcefully  off the floor with subtle hip and arm action
- Hit a rebound hop not coming to rest till reps have been completed

High hop

- Start in a lunge stance. Begin exercise by lowering body down until your forward thigh is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up as high as you can off the ground. 
- Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up. Repeat

Plyo lunge

- Engage the top of your abs as your reach

Vertical toe touch

- Keep a neutral spine and a engaged core
- Lift your hand off the floor and touch your opposite shoulder with out rotating your hips

Pillar shoulder taps

- Keep your core engaged and your lower back on the floor

Hollow rock

- In an athletic stance, send your hips back by hinging at your hips with a soft knee. 
- Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. 
- Return to the base of squat by forcefully jumping the feet towards your hands. 
- Pick your hands up off the floor for a brief second before repeating.

Low sprawl

Part 4: Circuit

Stretch 1

Stretch 2

Stretch 3

Part 5: Mobility

W3/D2 6 week challenge

Sandra Brooke

Nice mix of strength , conditioning and mobility. Thanks!

Rebekah

Natalia Rutz

W1/D1 6 week challenge

Abraham

Kloey

W1/D2 6 week challenge

I really like this creator but this program is trash. there’s sound on some of the videos but not all and this is the first that i’ve seen that has the time you should be spending on the exercise when the rep count isn’t provided unlike the last 2 workouts I did. try ladder it is the same price and way better instructions

Margarita E

W1/D3 6 week challenge

This day’s workout was a little bit easier for me! I will focus more on form!

Margaret

Camila  Saavedra

W1/D5 6 week challenge

Petya

This one might be a bit too hard for week one. I’m pretty fit and I could not go full out on any round. There might be too many reps, exercises or rounds. I’m proud I finished, but I’m discouraged that I couldn’t perform well

Abbie

W1/D6 6 week challenge

hard. doing this second time around. building strength

W2/D1 6 week challenge

It felt a little less rigorous today, but I enjoyed the workout

Bernadette

W2/D2 6 week challenge

This was a great workout! i love the opportunity to work on my upper body strength and my coordination.

Frances Vest

Its not always obvious if reps are for both sides or per side. Great workout anyway, thank you

W3/D2 6 week challenge

Community

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