Name: Playbook - Leah Casciano - Day 4: Conditioning
Uploaded: 2024-03-18T18:00:05.448Z
Duration: 35 min
Description: Day 4: Conditioning

Warm-up (5-10 minutes of light cardio)

High-Intensity Interval Training (HIIT):
30 seconds of burpees
30 seconds of bicycle crunches
30 seconds of jump lunge
30 seconds of plank
Repeat for 3 rounds

Cool-down and stretching (5-10 minutes)

STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

30 seconds of burpees
30 seconds of bicycle crunches
30 seconds of squat jumps
30 seconds of plank
Repeat for 3 rounds

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunge

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Bodyweight HIIT

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

- 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

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

Seal Pose

- 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

- 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 (L)

- 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 (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 4: Conditioning

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