Name: Playbook - Kris Gethin - W9/D3
Uploaded: 2023-05-26T22:41:00.938Z
Duration: 45 min
Description: W9/D3

Week 9 Workout 3 – Conditioning + Core

Outdoor Hill Sprints – Rest period is a slow walk back.

Then 3 rounds for time of:
- Standing to Crawl Outs to Push Up
- Shoulder Taps (in extended-arm plank)
- Lying Leg Raises

10 x 100m Outdoor Hill Sprints – Rest period is a slow walk back.

Outdoor Hill Sprints

5 x 50m Outdoor Hill Sprints – Rest period is a slow walk back.

4 x 25m Outdoor Hill Sprints – Rest period is a slow walk back.

3 rounds for time of:
- 10 Standing to Crawl Outs to Push Up
- 30 Shoulder Taps (in extended-arm plank)
- 30 Lying Leg Raises

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until you are in a high plank position 
- Complete a single push-up
- Walk your hands back in toward your feet, reversing the movement back up to standing

Standing Crawl Out to Push-Up

- Begin in a high plank position
- Support your body on your hands and toes with your arms extended and hands planted directly under your shoulders, and your legs extended
- Your body should form a straight line from your ankles to your shoulders (don’t let your hips sag or pike them up into the air)
- Raise one hand off the floor and move it up and across to tap the opposite shoulder, then repeat on the opposite side
- Move deliberately, and engage your core and glutes to ensure that your hips don’t rock from side to side as you move your arms
- The rest of your body should stay as still as possible while you’re moving your arms
(Imagine a glass of water resting on your lower back, don’t let it tip off to the side)

Extended Arm Plank + Shoulder Taps

- Lay flat with your arms at your sides and legs stretched out next to each other
- Raise your legs, keeping them as straight as possible, until they are pointing at the ceiling, or as near as you can get
- Lower your legs with control until they’re hovering just above the ground

W9/D3

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