Name: Playbook - Kaytlin Neil - ZERO Week 1 Day 2
Uploaded: 2024-01-16T01:10:45.250Z
Duration: 30 min
Description: ZERO Week 1 Day 2

Christina

Mariam

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

-Stand on your right leg with you left leg kicked out behind you 
-Keep your chest up and your back flat, squat down and touch your heel
-Stand back up

Right Leg Heel Touch Squat

-Stand on your left leg with you left leg kicked out behind you 
-Keep your chest up and your back flat, squat down and touch your heel
-Stand back up

Left Leg Heel Touch Squat

-Start in a push up pike up position with your hips in the air
-Pretend you’re ducking under a fence
-Drop your body down and push your upper body up
-Lower you’re upper body down while moving your weight back toward your heels and raising your glutes up

Under the Fence Push Up

-Squat your butt down as far as you are comfortable with
-Jump up as high as you can, landing back down into a squat

Jump Squat

-Drive one knee up to hip level or higher while doing a little skip hop on the opposite leg
-Alternate legs

A-Step

-Put your hands behind you for support, lift up your legs 
-Pull your feet in then extend back out
-The lower to the floor, the harder

In-And-Out Abs

Round 1

-Do two push ups (drop to your knees if needed)
-Go straight into 10 mountain climbers (5 each leg)
-Then right back into your push ups

2 Push Ups to 10 Mountain Climbers

-Put your arms out in a “T”
-Circle your hands in a tight circle forward about 1 inch

Small Shoulder Circles Forward

-Put your arms out in a “T”
-Circle your hands in a tight circle backwards about 1 inch

Small Shoulder Circles Backwards

-Start in a runners lunge
-Do an explosive step forward 
-Then step back into the runners lunge

Right Sprinter Step

Left Sprinter Step

-Bring your elbow to your opposite knee while extending out the other leg
-Alternate side to side
-Keep your shoulders off the mat as much as you can
-Keep your ribs tucked in

Bicycle Twists

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 2

Erin

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

ZERO Week 1 Day 1

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 2

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