Name: Playbook - Mary Therese Kubek - W3 D1
Uploaded: 2022-10-05T18:54:58.827Z
Duration: 32 min
Description: W3 D1

week 3 is the most challenging of all 4 weeks as far as timing! longer sets and short rest time. be sure to pace yourself and catch your breathe on each rest set to the best of your ability! stay strong! you’ve got this team!

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

High knees

- Roll your shoulder back and keep your chest up high
- Step backward bringing your back knee down until both legs reach 90 degrees
- Step forward to the initial position

Standing reverse lunges

sit up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

set 1

- Begin with your feet in wide stance, and toes slightly turned out
- Shuffle laterally, bend at the knees to touch the ground
- Transfer your weight to the opposite side and repeat back and forth

lateral shuffle

- 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 jump your right foot up to touch with your left hand. 
-reverse the motion to the starting position.
-immediately alternate (left foot to right hand) 
-reverse the motion to the starting position.
- Increase speed as you feel comfortable

Jumping jack toe touch

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand toward your foot, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. v-up

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

W3 D1

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