Name: Playbook - Mary Therese Kubek - W2 D3
Uploaded: 2022-10-05T18:54:58.822Z
Duration: 35 min
Description: W2 D3

today is a hybrid day! this means we are doing a total body workout with upper body, lower body, and core in every set! Finish week 2 strong team!

- 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

-standing with feet hip width distance apart, lift one leg laterally to hip height.
-return to standing and alternate sides

alternating standing leg lift

-starting in a balanced sit up position with feet off the floor, extend legs out while simultaneously lowering your upper body as low to the ground as possible
-explosively move back to the starting position
*moving as low to the ground while keeping your abs engaged! do not lose engagement to broaden your range of motion on this exercise.

row boat abs/in-out abs

set 1

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches/ Turtles

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

- 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

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

W2 D3

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