Name: Playbook - Michael Asibuo - Day 16
Uploaded: 2023-03-06T21:51:48.576Z
Duration: 90 min
Description: Day 16

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

Superset

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

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

High knees

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

- From a squatted position 
- Grab the sled and walk backward pulling the sled with you

Sled pull

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Day 16

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