Name: Playbook - Kaytlin Neil - ZERO Week 2 Day 1
Uploaded: 2024-01-16T01:10:45.320Z
Duration: 30 min
Description: ZERO Week 2 Day 1

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.

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

- Start with your back foot on top of an elevated surface 
-Keep your chest upright 
- 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 Bulgarian Split Squat (quad focused)

Left Bulgarian Split Squat (quad focused)

-Do a regular burpee but clap at the top of the jump

Clap Burpee

-Squat down and walk forward and backward maintaining that low squat position 
*If you have a band on hand, add it 1-2 inches above the knees for an added burn!
-10 reps forward, 10 reps backward

Monster Walks

-Do four high knees and two jump lunges as many times as you can in the minute period
*To modify take out the jumps and do a reverse lunge instead

4 High Knees 2 Jump Lunges

-Lay on the floor with your arms extended above your shoulders and your knees up and bent
-Tuck your pelvis under to keep your lower back on the floor
-Drop one arm and the opposite leg down, raise back up and repeat on opposite side

Dead Bug

Round 1

-Jump forward for distance
-Do little, quick steps backward

Broad Jump Forward, Quick Feet Back

-Start in a standing position
-Touch your hands on the floor
-Walk your hands out until you’re in a plank position
-Walk your hands back up to your feet

Inchworm

-Do a forward lunge, side lunge and a backwards lunge with your right leg

Right Clock Lunge

-Do a forward lunge, side lunge and a backwards lunge with your left leg

Left Clock Lunge

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground
-Release back down

Right Elbow to Knee Crunch

-Lay on the floor
-Cross one leg over the other
-Using your abs, crunch your elbow up to your knee, getting your shoulder blades off the ground

Left Elbow to Knee Crunch

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 2 Day 1

Erin

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

ZERO Week 1 Day 1

Christina

ZERO Week 1 Day 2

As always, leaving me feeling sweaty and great

ZERO Week 1 Day 3

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 2 Day 1

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