Name: Playbook - Kayla Sileo - Wk2/D3 Legs All Day
Uploaded: 2022-10-03T18:37:26.291Z
Duration: 45 min
Description: Wk2/D3 Legs All Day

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (extended)

-hop down into a plank position
-cross left knee to right elbow
-repeat crossing right knee to left elbow
-hop your feet back in to stand
-advance add in the jump at the top of the burpee
-that’s one rep

Burpee Knee to Elbow

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

-standing with a medicine ball start the ball down in front of you 
-swing the medicine ball around your head to the left all the back to ball in front of you
-repeat going in the opposite direction
-keep your core engaged the whole time

Around the worlds

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- start with hands behind head and feet extended out in front 6inches off the ground
-crunch your knees to your chest while lifting your shoulder blades off the ground 
-extend back out to start position
-try not to drop feet to ground

Suit case crunch

Wk2/D3 Legs All Day

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