Name: Playbook - Kaytlin Neil - ZERO Week 2 Day 2
Uploaded: 2024-01-16T01:10:45.330Z
Duration: 30 min
Description: ZERO Week 2 Day 2

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

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

-Do one push up
-Tap each shoulder with the opposite arm at the top of the push up
-Repeat for time. 
*Do as many as you can on your toes then drop to your knees if needed*

Push Up Shoulder Taps

-Start on all fours with a flat back
-Lift your knees up a couple inches off the ground
-Walk small steps forward then back
*Try to think their is a drink on your back you don’t want to spill*
-10 walks forward 10 walks backward

Bear Crawl

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Right Single Leg Deadlift

Left Single Leg Deadlift

-- Stand with feet shoulder width apart
-- Squat down slightly
-- Jump off the ground, while in the air, bring knees to your chest
-- Land softly

Tuck jump

-Lay on your back and press your lower back into the floor
-Lower your legs toward the floor
-As you lift your legs up, raise up your hips
-Control back down

Straight Leg Reverse Crunch

Round 1

- Step back and across into a curtsy lunge
- Push back up to the starting position

Right Curtsy Lunge

Left Curtsy Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

-Lay facing the floor
-Flex your back, lifting your arms and legs off the ground
-Pull your arms back, flexing your lats
-Extend your arms back straight
-Release back down

Supermans

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

A-Step

*Hold the plank as long as you can on your toes, then drop to your knees for the rest of the time, if needed*
-Get on your forearms and keep your core tight, so your spine is in a straight line from your head to your toes
-Don’t let your head drop when you get tired!

Plank Hold

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 2

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

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 & 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 2

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