Name: Playbook - Mary Therese Kubek - W4 D3
Uploaded: 2022-10-05T18:54:58.938Z
Duration: 45 min
Description: W4 D3

- 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

- Place your elbows on the floor and keep your hips high
- Bring your body forward and lower your hips down
- Reverse the movement back up to starting position

Dolphin push-ups

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

sit up

set 1

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- 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

-lying in a neutral position preform a sit up while bringing your opposite knee and elbow together
-hold at the top for a moment and then return to the starting position
-alternate sides while engaging the core throughout this movement

runners sit up

-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 2

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

High knees

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- 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 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

W4 D3

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