Name: Playbook - Kaysi Marshall - W4/D5 Workout 20 - Pyramid
Uploaded: 2024-01-07T19:56:04.063Z
Duration: 30 min
Description: W4/D5 Workout 20 - Pyramid

12*24*36* REST 2 MIN 36*24*12*
- Clock Lunge (Forward/Lateral/Reverse, each leg)
- Plank Shoulder Tap + Pike Toe Tap
- Squat + Heel Raise
- Supine Tuck + Leg Extension
*10x Burpee after each set

- Start with feet together
- Step forward into a forward lunge, push back
- Step wide into a lateral lunge, push back
- Step backwards into a reverse lunge, step together
- Each time you complete a forward+lateral+reverse count 1 rep
- Split the reps between both legs
- For 12 reps, do 6x clock lunge right + 6x clock lunge left

Clock Lunge

- Start in a high plank position
- Perform one shoulder tap each hand
- Next, pike your hips up and touch your opposite hand towards your opposite toe, piking your hips up
- Plank shoulder tap + pike toe tap counts as 2 reps

Plank Shoulder Tap + Pike Toe Tap

- Perform one air squat
- Stand up and perform one calf raise, lifting your heels up

Squat + Calf Raise

- Start on your back with your hands under your tailbone, knees at chest
- Extend your legs out and press through your heels
- Bring your knees in to your chest and repeat

Supine Tuck + Leg Extension

- 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

Pyramid

W4/D5 Workout 20 - Pyramid

Trupti

Omg. Doing this at 8000 ft altitude is a killer.

Inge

This was way tougher than I thought it would be. Great cardio workout.

Joanna

W1/D1 Workout 1 - Metcon

Laurel

W1/D2 Workout 2 - Core Circuit

This was harder than I thought it would be!

W1/D3 Workout 3 - Walking + Lunges

W1/D4 Workout 4 - Run OR Bike

Finished 10:55! Short but so good 💪🏽

Aimee

W1/D5 Workout 5 - Ladder

W2/D1 Workout 6 - 21-15-9

W2/D2 Workout 7 - Core Ladder

W2/D3 Workout 8 - 3-2-1

Awesome mobility. Just what I needed after my morning workout at KMF

Annette Shaffer

This was awesome and the fresh air made it perfect!

Lisa

W2/D4 Workout 9 - Mobility

W2/D5 Workout 10 - Run + AMRAPS

Great workout!
My favorite part was the birds chirping in the background !

W4/D5 Workout 20 - Pyramid

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