Name: Playbook - Leah Casciano - Day 1: Conditioning
Uploaded: 2024-03-18T17:59:22.507Z
Duration: 35 min
Description: Day 1: Conditioning

Warm-up (5-10 minutes of light cardio, like jogging in place or jumping jacks)

Conditioning Circuit (3 rounds):
30 seconds of bodyweight squats
30 seconds of push-ups
30 seconds of mountain climbers
30 seconds of walking lunges

Cool-down and stretching (5-10 minutes)

Spend time moving through each exercise and allowing your body to get properly loose and warm.

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Start in your Runner’s Lunge and walk your leg across laterally
- Lay your leg down in front of your hips, keeping your hips squared with the floor
- Your back leg remains extended while pressing your hips towards the floor
- Start with your torso lifted then walk your hands out

Pigeon Stretch

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Kneeling hamstring stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Dynamic Warmup

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. 

30 seconds of bodyweight squats
30 seconds of push-ups
30 seconds of mountain climbers
30 seconds of jumping lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Bodyweight Circuit

- Lay with your legs behind you and hips pressed into the floor
- Use your arms to press your chest up and back

Seal Pose

Forward lunge stretch (L)

Pigeon Stretch (L)

Forward lunge stretch (R)

Pigeon Stretch (R)

- Starting on your knees with a flat back reach your hands out in front of you
- Heels together and feet apart press your hips and chest into the floor

Day 1: Conditioning

More workouts from Leah Casciano