Name: Playbook - Kaytlin Neil - ZERO Week 1 Day 3
Uploaded: 2024-01-16T01:10:45.259Z
Duration: 30 min
Description: ZERO Week 1 Day 3

As always, leaving me feeling sweaty and great

Christina

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

-Do a squat 
-Then drop down into the bottom of a squat, come half way up, back down then all the way up

1 1/2 Squat

- Push through the balls of your feet while lifting up your heels
- Engage your calves as you go up
-Control back down

Standing Calf Raise

*Modification: bend your legs
-Put your hands on the bench
-Drop your hips down then back up while keeping your back close to the bench, almost like your scraping it on the bench

Tricep Dip

-Start in a hand-plank position
-Hop one foot up to the outside of your hand
-Bring your foot back as you hop the opposite foot up
-20 reps each leg

Wide Mountain Climber

-Lay face down, flex your back, lifting your arms and legs off the ground
-Alternate lifting and lowering an arm and a leg while keeping your back flexed

Swimmers

- Lying on your back with legs extended up
- Keeping a slight bend in your knees and core engaged
- Rotate legs one direction in a halo
- Rotate legs back the opposite direction

Ab halo

Round 1

-Do 10 bun kickers, actually try to kick your butt
-Walk your hands out into a plank position, do a push up, walk your hands back in
-Repeat

10 Bun Kickers to Inchworm to Push Up

-Bending your knee, tap your heel on the ground in front of you 
-Tap your heel out to the side
-Tap your heel behind your back leg to the opposite back corner
-All 3 taps is 1 rep

Right 3 Point Heel Touch

Left Foot 3 Point Touch

-Lay in a hallow hold position
-Clap your hands above your head
-Raise your torso up while you pull in one knee
-Clap your hands behind your knee
-Lower your body back down
-Repeat with opposite leg
-10 claps each leg, 20 reps total

Abs Clapping Knee Pull In

-Have your feet shoulder width apart
-Drop your hips down as low as you can, keeping your chest up, your back flat and your weight in your heels
 **you do not need to go as low as me in the video if it’s painful on your knees, but work your way there over time!

Air Squat

-Start in a high plank position 
-Keeping your core tight, tap your right hand to your left then your left to your right
-Try to not let your hips wiggle as you tap

Plank Hand Tap

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 3

Erin

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

ZERO Week 1 Day 1

Mariam

ZERO Week 1 Day 2

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 3

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