Name: Playbook - Laura Marie Masse - W4/D3 Big movements
Uploaded: 2021-01-18T11:46:37.522Z
Duration: 45 min
Description: W4/D3 Big movements

Circuit 1
Sumo deadlift
Suicide jumps
Scissor jumps

Circuit 2
Banded push-ups
Low plank hip dips
Front shoulder raise

Circuit 3
Switch lunges
Suicide 123
Plank switches

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
*2min REST

Sumo deadlift

- Hop raising your hands 
- Bring one leg out and touch the leg in front of you
- Hop alternating legs 
- Increase speed as you feel comfortable

Suicide Jumps

- Flex at the knees and hips coming down extending one arm touching your opposite foot
- Jump bringing both feet together in the air and land in a squat position 
- Repeat and touch the opposite foot before your jump

Scissor jumps

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

- Place a band around your back with your hands on it
- Start in a push-up position
- Flex at your elbows and come down 
- Engage your chest as you come up

Push ups - band

- Hold the bar with your palms facing down
- Raise the bar with a slight bend at the elbow
- Raise until the bar is over your head 
- Come down in a controlled motion

Front shoulder raise

- 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 - no rest between 3 moves
*2min REST* 
ROUND 2 (3min)
1min WORK - no rest between 3 moves
*2min REST* 
ROUND 3 (3min)
1min WORK - no rest between 3 moves
*1min REST* 
ROUND 4 (1min)
High Knee JUMPS - fast as you can

- Start with a wide stance with one foot in front of the other
- Hop switching your feet in the air 
- Keep your chest up

Jumping lunges

Suicide 123

- Start in a pushup position
- Bring one foot forward toward your hand
- Hop switching feet in the mid-air
- Keep you back straight

Plank switches

Circuit 3

W4/D3 Big movements

Micha

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