Name: Playbook - Laura Marie Masse - W3/D5 Sprint strength
Uploaded: 2021-01-18T11:46:46.361Z
Duration: 45 min
Description: W3/D5 Sprint strength

Circuit 1
Leg squats
123 Side lunge
High knees
4 corner squats

Circuit 2
Ski jumps
In and out squats
Low plank hip dips 

Circuit 3
Reverse crunch with arm ext
Tuck jumps
Single leg ski jumps

ROUND 1 (4min)
60sec WORK - slow speed - no rest between 4 moves
*1min REST* 
ROUND 2 (4min)
60sec WORK - med speed - no rest between 4 moves
*1min REST* 
ROUND 3 (4min)
60sec WORK - fast speed - no rest between 4 moves

- Start in a squat position 
- Keep your chest up and your core engaged 
- Hop turning 180 degrees and land in a squat position

180 squats

- Step sideways 3 times
- Lift you knee bringing your opposite elbow towards it
- Engage your core as your bring your knee up

123 Side to side

- Increase speed as your feel comfortable

High Knees

- Start by flexing your knees and hips coming down to a squat position 
- Touch the floor with both hands and explode up jumping to the right, back, left and forward
- Extend your arms above you as you jump

4 corner squats

Circuit 1

ROUND 1 (1.5min)
30sec WORK - slow speed - no rest between 3 moves
*30sec REST* 
ROUND 2 (3min)
60sec WORK - med speed - no rest between 3 moves
*1min REST* 
ROUND 3 (3min)
60sec WORK - fast speed - no rest between 3 moves
*1min REST* 
ROUND 4 (3min)
60sec WORK - fast speed - no rest between 3 moves

- Start with your feet together 
- Flex at the knees and hips to come down
- Reach and touch your toes 
- Hop extending your arms and come straight back down in to a squat position

Ski jumps

- Hop and land in a wide stance squat
- Keep your chest up and your core engaged 
- Hop and land in the starting position

PLYO - in and out squats

- Start in a plank position 
- Rotate your hips and come down slightly 
- Repeat on the opposite side
- Keep your core tight

Low plank hip dips

Circuit 2

ROUND 1 (3min)
1min WORK
*1min REST* 
ROUND 2 (3min)
1min WORK
*1min REST* 
ROUND 3 (3min)
1min WORK
*1min REST* 
ROUND 4 (3min)
1min WORK

- Lay on the floor with your arms extended holding a weight
- Bring your knees and arms in at the same time
- Extend your arms and legs keeping your core tight

Reverse crunch-weight-arm ext

- Start with your knees slightly bent
- Jump as high as you can bringing your knees up to your chest 
- Land softly bending you knees

Tuck Jumps

- Hinge at the hips to come down
- Extend one arm reaching your opposite foot
- As you come down raise one leg
- Hop and repeat on the opposite side 
- Engage your glutes as you raise your keg

Single leg ski jump

Circuit 3

W3/D5 Sprint strength

Micha

Miguel

W1/D1 Full body force

W1/D2 Big movements

I hate you and love you same time!!! You’re a bitch... with all my love!!😻😻😻😻

W1/D3 Sprint strength

W1/D4 Flex and Iso

W1/D5 Full body plyometric

amazing! Thank you! Could you form a diet plan for skinny girls who are trying to gain muscles? 🥰

W3/D5 Sprint strength

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