Name: Playbook - Matthew Noszka - W2/D3 #NoszkaStrong
Uploaded: 2021-06-25T17:26:03.454Z
Duration: 45 min
Description: W2/D3 #NoszkaStrong

Catching my breath after all those stairs

Eric

Kuba

Wasn’t expecting stairs for the workout, and have none readily available nearby.

Kimberleigh

What I did was great I just wasn’t able to finish it all because I was in a rush. And Mathew I will not be able to do tomorrow workout cause I have work hope that’s alright.

Youstina

Burpee with water jug lateral jump 
Stair sprints each step 
Double step sprints
Push up to broad jump 
Fire hydrants
Donkey kick
High knees 

Cool down


** if you cannot run outside, run in place from home, or do jumping Jacks, jump rope, jog in place, burpees, mountain climbers, etc. Keep moving and heart rate up!

-Stand with feet at shoulder width with your water jug to your side.
-Drop down to your hands and perform a burpee.
-As you reach the top of your burpee jump lateral over your water jug 
-Repeat side to side

Burpee with water jug lateral jumps

-Stand at the bottom of the stairs with feet shoulder width apart
-Sprint up the stairs hitting every step to the top
-Fast feet is the name of the game here.
-Focus

Stair Sprints (each step)

-Sprint up the stairs with your foot placement being very other step 
-As you return to the bottom of the stairs do so hiring every step with your foot
-Repeat

Double step sprints

-Stand with feet shoulder width apart at the base of the stairs
Lean forward placing your hands on the edge of the step that is even with your chest.
-Perform 3 pushups, on the last one explode pushing yourself back to your feet
-Broad jump up the stairs landing on the step your hands were just on
-Repeat until you reach the top of the stairs

Push up to broad jump

- Start on your hands and knees
- Place your shoulders above your hands and your hips above your
knees
- Keep core engaged
- Lift your left leg away from your body at a 45
-90-degree angle pending flexibility
- Keep your knee at 90 degrees
- Lower your leg to the starting position to complete 1 rep

Fire hydrant    *work both sides

- Start on all fours: knees hip-width apart with hands under y
our shoulders
- Engage core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the
hip
- Use your glute to press your foot directly toward the ceiling and squeeze at the top
- Ensure your pelvis and working hip stay pointed tow
ard the ground
- Return to the starting position

Donkey kick    *work both sides

-Stand with feet shoulder width apart
-At rapid speed bring one knee and then the other up to the front until it is at least to waist height 
-Repeat this for desired time or reps

High Knees

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cool down

W2/D3 #NoszkaStrong

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