Name: Playbook - Kayla Sileo - Wk3/D6 The Basics/Lower Body Focus Endurance
Uploaded: 2022-10-03T18:37:26.332Z
Duration: 45 min
Description: Wk3/D6 The Basics/Lower Body Focus Endurance

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

Jump rope

-start in a low lunge position
-make sure your knee is not over your toe for this
-explosively jump out of the lunge position landing back in a deep lunge and pause
-the focus is to get up as high as you can so be sure to pause at the bottom and only do 6 reps on each leg
-this is an advanced move. If needed, start with split lunges and do not jump out of it. You can also add some light weight if you have minimal equipment around the house

Split squat jump

-lean against wall or support 
-raise toes as high as possible up onto your heels
-hold and lower
-repeat for reps
-this is great for runners!

Toe raises

Circuit 1

-standard push-up 
-if you need to drop to your knees that’s fine!

Push-up

-lay on your back with knees bent
-keeping your feet planted sit up to bring your chest to your knees
-try to keep your hands on your shoulders

Sit-ups

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Circuit 2

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Wk3/D6 The Basics/Lower Body Focus Endurance

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