Name: Playbook - Katie Becknell - W6/D5 (Optional) Cardio & Core
Uploaded: 2024-04-23T23:47:51.422Z
Duration: 30 min
Description: W6/D5 (Optional) Cardio & Core

5 min walk / jog warm up 
10x20 sec interval sprint (10 mins total)
5x20 sec stairmaster intetvals (5 mins total) 

3 rounds:
30 sec hollow hold
10 alt suitcase marches
10 plate kick out
10 knee tuck to v up

Before starting any run / sprint I always like to walk for a couple minutes then jog for a couple minutes to get my heart rate started and get my legs to feel the movements that Im about to do. 

If during any point in your warm up walk / jog you notice lets say your hips feel super tight that day, hop off the treadmill and take an extra minute to stretch, dont want you pulling anything by going into the sprints too quick!!

Walk / Jog

SET UP:
You can use any type of treadmill you prefer. Either a typical treadmill or an assault runner which is a manual treadmill that is essentially powered by you!

HOPPING ON/OFF THE RUNNING TREADMILL:
In order to sprint for the entire 20 seconds you want to step to the sides of the treadmill and crank up the speed to your desired speed that way you dont have to wait for the treadmill to get up to that speed during your sprint time. 

So start with both feet on the sides of the treadmill, off the moving belt. To hop on the treadmill, place your hands on the side rails of the treadmill and with one leg (probably your dominant leg) hover it over the moving belt and mimic a running motion. Slowly lowering your leg so you can gauge the the speed of the belt. Once youre comfortable push yourself up onto your hands and again mimic a running motion with both legs now and lower yourself down transferring your weight from your hands to your legs.

To hop off you essentially do the opposite. Place your hands on the side rails and push yourself up and place your feet on the sides of the treadmill. 

FORM TIPS:
Keep your chest and head up during the entire sprint. Pumping your arms front to back not letting them cross over your body. Lift your knees and land on the ball of your foot rather than your toes. 

If you are not comfortable sprinting quite yet you can start out with a jog/run and slowly work your way up each week but i really encourage you to challenge yourself each week. Its only 20 SECONDS you can run faster than you think!!

Each round I also challenge you to increase the speed in some way until you hit your max speed. Your max speed is when you are barely getting to those last couple of seconds of the spring. I typically go up by 0.5 each round. 

Record your STARTING SPEED in the weight box so you can refer back to it in the following weeks!!!

Interval Sprint

This week were gonna get a little more spicy!

Whether it it just a challenging walking speed or a run you will essentially be doing the same intervals as the treadmill sprints. 

Its slightly harder since you cant hop on and off the stair master. MOST stairmasters after you pause the workout will resume with the same speed but some wont so you might need to add on a few extra seconds to account for the machine speeding up!

Stair Master Intervals

3 rounds:
30 sec hollow hold
10 alt suitcase marches
10 plate kick out
10 knee tuck to v up

Grab a weight plate, dumbbell or kettlebell and a mat and lie flat on your back. Tuck your pelvis under ensuring your entire back is touching the mat. Set a timer for 30 seconds on your phone then lift the weight over your head and hover your legs a few inches off the ground. 

If you are a beginner, you can do this unweighted and the higher you hold your legs off the ground the easier it will be. 

Just make sure that your low back ALWAYS is glued to the mat!!

Weighted Hollow Hold

For this exercise you will need a single kettlebell. Hold the kettlebell in one hand and extend the other arm out to the side for stability. 

To start keep your core nice and braced and make sure your shoulders are in line with each other (don’t let the weight drag down one side). Lift one knee into the air until your fender is parallel with the floor, keeping your body as stable as possible and not swaying to the side. Slowly lower the leg and repeat on the opposite side. That is 1 rep. Repeat for 5 reps holding the kettle bell in one hand then repeat 5 more reps holding the kettle bell in the other hand.

Alt Suitcase Marches

For this exercise you’ll need a mat and a weight plate (you could also use a med ball). Sit on the mat and rest your forearms behind you. Place the weight plate on your shins and bring your knees up to 90 degrees. Keeping your core tight and engaged, slowly lower your legs until they are straight and hovering a few inches off the ground. Then tuck the legs back up to the starting position.

Plate Kick Out

All you need for this exercise is a mat. Sit on the mat and place your hands slightly behind your butt (you will be using them as a support but don’t push off them during the exercise to help!)

To start, slightly lean back and extend your legs so they are hovering a few inches off the ground. Tuck your knees in to your chest and while also bringing your upper body forward. Then extend back to the starting position then with straight legs, lift them up along with your upper body to create a V shape. Extend again back to the starting position and repeat.

Knee Tuck to V Up

Advanced Core Circuit

W6/D5 (Optional) Cardio & Core

Jaiya

Loriah

rita

W1/D1 Glutes & Hammies

Danye

Thaila

W1/D2 PUSH (chest, shoulders & triceps)

Shdoun

Gloria

Shelby

W1/D3 Glutes & Quads

Diana

W1/D4 Back & Biceps

shahad

Londyn

1st workout on the new app and although I loved your Corecircle workouts, I love this app so much more!! Can’t wait to continue this journey together!! 🤍🤍

W6/D5 (Optional) Cardio & Core

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