Name: Playbook - Mary Therese Kubek - W4 D2
Uploaded: 2022-10-05T18:54:58.934Z
Duration: 28 min
Description: W4 D2

- 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

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

- 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 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

- 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 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

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

High knees

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

Ankle tap crunches/ Turtles

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

Bodyweight reverse lunges

- 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

W4 D2

More workouts from Mary Therese Kubek