Name: Playbook - Mary Therese Kubek - W3 D3
Uploaded: 2022-10-05T18:54:58.926Z
Duration: 40 min
Description: W3 D3

todays timing is a little different than the first two days this week. we’re aiming for a longer series of exercises in the first set today with 8 exercises! don’t be intimidated, you have 15 seconds to reset between each exercise. preform each exercise 1x and move on to the next exercise. you’ll complete each set 3x through. we’ll close the week out with a core set so be ready to crush that after set 1! let’s get to work 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- 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

Skaters/lateral ski jumps

- 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

- Start in a high plank position keeping your core engaged 
- Walk your hands laterally, keeping your feet as a pivot point
- Walk your hands back to starting position 
- Repeating the sequence for time or reps

High plank 1/2 moon walks

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- 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

- 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)

set 1

- 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

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

-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

- 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!

W3 D3

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