Name: Playbook - Mary Therese Kubek - W1 D2
Uploaded: 2022-10-05T18:54:58.719Z
Duration: 35 min
Description: W1 D2

today’s workout is meant to challenge you in the same timing as W1 D1. we’re getting the body into a rhythm and striving to complete full sets without stopping. Let’s get it team!

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

sit up

set 1

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

set 2

- 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
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- From a crab thouch position, hands under shoulders 
- Bending at the elbows, lower your upper body towards the floor 
- Elbows should be going back towards your feet and staying close to your body without hinging at the hips 
- Extend your arms to come back up

Tricep dip

- Start in a high plank position 
- With your feet together, jump your knees towards your chest and laterally to a side 
-With your feet and knees together, jump back to high plank and to the alternative side.
- Focus on your abs and squeeze your quads and knees together throughout the movement

W1 D2

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