Name: Playbook - Luna Castilho - W1/D1 Sprint Run + Full Body
Uploaded: 2021-09-26T12:16:22.799Z
Duration: 45 min
Description: W1/D1 Sprint Run + Full Body

Jena

Epic! I struggled, it’s Day 1 😂but I feel energized!

Racquel

Elizaveta Ermolina

Calf Stretch

Runners Stretch

Inner Thighs stretch

Wide legs touching opposite feet

Rotations of the Hips

Leg Swings

Run Warm Up

20 min Sprint Run
(1% Incline)

2 min - Warm up
2 min - 60% effort (light jog I recommend 5.0 to 6.5mi/hr) 
2 min - 65% effort (jog I recommend 5.5 to 7.0mi/hr)
2 min - 70% effort (run I recommend 6.0-7.5mi/hr)
1 min - rest (walk or light jog)
5 x 30sec effort - 90% (Sprint 8.5-10.0 mi/hr) - 30 sec of complete rest in between 
2min cool down

15 min Sprint Run

Burpee step up

Single leg Wood and Chop

SAQ - Burpee

Squat to Overhead Press

Jump or step on the box maintaining feet pointing straight ahead, knee aligned with second and third toes and spine and neck on a neutral position. 
Soft landing.

Box Jumps

Strength (legs)

All reps on one leg per round
- round one 12 reps on the right leg 
- do all exercises of this round
- round two 12 reps on the left leg

Frontal Lunge to Balance with Bicep Curl (on the right)

The idea of this is to stabilize yourself before reaching for your feet. Not to do as fast as possible, but as controlled as possible

Skiers with Stabilization

Every rep bring the leg to the side, back and then twisting to the opposite side (so technically 30 reps)

Multi-planar lunge with sliding disc (on the right)

Leg Burner (right)

Frontal Lunge to Balance with Bicep Curl (on the left)

Multi-planar lunge with sliding disc (on the left)

Leg Burner (left)

Plank dumbbell drag

Plank to Pike (toe taps)

Strength (plank)

Lunge walks

Dumbbell Skull Crushers Bridge

Bridges to Narrow Chest Press

Reverse Crunch

Strength (full body)

W1/D1 Sprint Run + Full Body

The best part of this workout is that I always have fun learning some new moves as well. You rock!!!

Rafaelly

W1/D2 Dynamic warm up + Back and Chest

W1/D3 Core + Recovery Flow

W1/D4 Endurance Run + Biceps and Triceps

As a professional athlete I really enjoyed this workout. It improved my performance and I’m feeling stronger. Thank you Luna!

Rafael

W1/D5 Dynamic warm up + Legs

W1/D6 Booty Builder Optional

W2/D1 Sprint Run + Full Body

W2/D2 Dynamic warm up + Back and Chest

W2/D3 HIIT + Recovery Flow

W2/D4 Endurance Run + Biceps and Triceps

W2/D5 Dynamic warm up + Legs

W2/D6 Booty Builder Optional

Denise

W3/D1 Sprint Run + Full Body

W3/D2 Dynamic warm up + Back and Chest

W3/D3 Core + Recovery Flow

W3/D4 Endurance Run + Biceps and Triceps

W3/D5 Dynamic warm up + Legs

W3/D6 Booty Builder Optional

W4/D1 Sprint Run + Full Body

W4/D2 Dynamic warm up + Back and Chest

W4/D3 HIIT + Recovery Flow

W4/D4 Endurance Run + Biceps and Triceps

W4/D5 Dynamic warm up + Legs

W4/D6 Booty Builder Optional

W1/D1 Sprint Run + Full Body

Community

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