Name: Playbook - Kaysi Marshall - W5/D1 Workout 21 - Running + Lower Body
Uploaded: 2024-01-07T19:56:04.073Z
Duration: 30 min
Description: W5/D1 Workout 21 - Running + Lower Body

ANDREA Keefer

Run 400 meters
50x Air Squat
1 minute Glute Bridge March
Run 400 meters
50x Curtsy Lunge
1 minute Glute Bridge March
Run 400 meters
50x Lateral Lunge
1 minute Glute Bridge March
Run 400 meters
50x Sumo Squat/Lunge Combo
1 minute Bridge March

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute Bridge March

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Alternate legs each rep

Lateral Lunge

- Start with feet wide and toes turned out
- Drop into one sumo squat
- Stand up and pivot both feet and turn to the side
- Drop into a lunge
- Pivot back to center 
- Drop into a sumo squat again
- Pivot to the other side
- Drop into a lunge
- Each lunge counts as one rep

Sumo Squat/Lunge Combo

W5/D1 Workout 21 - Running + Lower Body

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 !

W5/D1 Workout 21 - Running + Lower Body

Community

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