Name: Playbook - Kaytlin Neil - ZERO Week 1 Day 1
Uploaded: 2024-01-16T01:10:45.232Z
Duration: 30 min
Description: ZERO Week 1 Day 1

Erin

Had to take it slow but I really like it!! Good job putting it together!!

Boxer Shuffle

-Squat down and kick each leg back in a lunge
-Stand back up

Squat to Lunge & Twist

-circle your arms forward and back in a big circle for 30 seconds

Arm Circles (forward & back)

-set a timer for one minute and do as many jumping Jacks as you can
-if you have bothersome knees, take the jump out and step your feet out to the side, one foot at a time

Jumping Jacks

ZERO Warm Up

- Start with your back foot on top of an elevated surface 
-Lean your upper body forward so it targets your glutes 
- 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

Right Leg Glute Bulgarian Split Squat

Left Leg Bulgarian Split Squat Glute Focused

-Lay on your back 
-Lift your hips up and raise one leg at a time
-Alternate legs slowly and with control

Long Leg March

-Do two sit outs and 1 burpee

*Watch full video for modification

Sit Out Burpee

-Do a push up on your toes then drop to your knees and do a push up then go back to your toes, alternate back and forth for time.

*Stay on knees the full time for modification

Alternating Push Up to Knee Push Up

-Lay on your back with your hands behind your head
-Tuck your ribs in and raise your shoulder blades off the floor
-Release back down
-Don’t pull on your head, let your abs do the work

Crunches

Round 1

-Standing tall, drop back into a sprinters lung 
-Pushing of the front leg, stand back up
-Alternate legs

Alternating Sprinter Lunge

-Stick your glutes in the air and tuck your chin
-Stack your shoulders over your wrists
-Lightly tap your head on the ground and press back up

Shoulder Push Up

-Start in a runners lunge with your back leg crossing behind your front leg
-Jump laterally and land on the opposite foot 
-Tap the ground in front of you with your hand
-Stay low and athletic

Skaters

-Do a sit up and throw two punches at the top to both sides

Crunch & Punch

-Put your hands against a wall
-Walk your feet out to the furthest point you can keep your heels flat on the ground, you should feel a stretch in your calf
-Raise your heels up and back down

FHL Calf Raise

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

Round 2

-Lay on your back
-Cross one leg over the other
-Grab behind your hamstring and pull your leg towards your chest until you feel a stretch
-1 min each leg

Supine Piriformis Stretch (30 sec each leg)

-Put your arm over head, let your hand fall behind your head
-Lightly push on the back of your elbow with your opposite hand
-20 sec each arm

Tricep Stretch (30 sec each arm)

Crossbody Arm Stretch (30 sec each arm)

-Bend one leg and hold your foot behind your glute 
-Keep your knee pointing at the floor 
-Press your hips slightly forward

Standing Quad Stretch (30 sec each leg)

ZERO Cool Down

ZERO Week 1 Day 1

Christina

Mariam

ZERO Week 1 Day 2

As always, leaving me feeling sweaty and great

ZERO Week 1 Day 3

Thanks again for adding more amazing exercises/workouts.

Sorry I'm asking for thr 3rd time, not sure if u or ur team got my feedback about billing/app name, because I haven't heard back from you yet. 

Could you kindly include athletics in there? or let me know if ur working on it.

I'm a teacher, and even when 1 person makes a stupid,  inappropriate comment. I have to always worry & raise that concern. 
They associated playbook with playboy. 
Thanks so much in advance & sorry I asked 3 times.

ZERO Week 2 Day 1

Thank you coach Katniss from Badatheltics!
Truly amazing, inspirational. People like you shine during tough times.
Thank you 😊

ZERO Week 2 Day 2

Thank you coach Katniss & bad athletics team!
You continue to shine,
Thx for the creative programs that evolve to meet the needs of your clients, for your inspiration & support 
✨ 🙏

ZERO Week 1 Day 1

Community

More workouts from Kaytlin Neil