Name: Playbook - Mary Therese Kubek - W1 D3
Uploaded: 2022-10-05T18:54:58.725Z
Duration: 36 min
Description: W1 D3

W1 D3! last push for your first week of this program! timing has changed as the work periods are a little longer with the same amount of rest time! try to challenge yourself and keep the same pace as the first two workouts this week! Finish strong team!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Lower your body back and down until your forearms are on the ground
- Shift your weight forward onto your hands and push yourself up to starting position 
- Repeating the sequence for time or reps

Tiger push-ups

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* alternate sides

Bodyweight reverse lunges

- Start with a shoulder width stance 
- Leap laterally with your feet together
- Upon landing, immediately jump in the opposite direction
- Keep your feet at a distance as if you were on skis and knees bent!
- Repeating back and forth for time or reps

Lateral ski jumps

sit up

set 1

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and move your arms laterally outward as if preparing to give a giant hug. 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Seal jacks

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

- From a side plank with top arm extended
- Lift one arm and rotate the body to one side 
-Hold side plank position while engaging the core
-Return to starting plank position
-Alternate sides

Side plank lift offs (core/shoulders)

- Begin with your feet in wide stance, and toes slightly turned out
- Shuffle at your quickest capacity to one side
- Push your hips back as you come down to touch the ground
- Transfer your weight to the opposite side and repeat back and forth

Bodyweight lateral shuffle/ suicides

- Place your arms extended to your sides 
- Raise your legs until you reach 90 degrees
- Alternate sides as if your legs are a windshield wiper. 
* Keep the core engaged throughout the movement!

W1 D3

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