Name: Playbook - Move with Michele - Day 7 Plyo
Uploaded: 2021-08-05T13:26:24.834Z
Duration: 35 min
Description: Day 7 Plyo

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

Hayley 🪴 Fiedler

This one was too much for me, I can't feel my legs

Sara Carolina

Plyo (30 seconds on/30 seconds off)
- Inchworm double jacks w/ DB forward extension 4 x 30 seconds
- Rest 1 minute
- Reverse lunge, squat, reverse lunge 4 x 30 seconds
- Rest 1 minute
- Jump squats 4 x 30 seconds
- Rest 1 minute
- Scissor lunges 4 x 30 seconds
- Rest 1 minute
- Pulsing DB squats 4 x 30 seconds
- Rest 1 minute
- Plank with side to side hop 4 x 30 seconds  (Hold high plank for 30 seconds off)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Jack your feet twice
- Grab dumbbells and extend each arm forward
- Walk your feet up to your hands and reverse the move back to starting

Inchworm double jacks with DB forward extensions (banded)

- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position and perform a squat
- Repeating the sequence on the other side

Reverse lunge, squat, reverse lunge

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump, switching your feet in mid air
- Keep your chest up

Scissor lunges

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and pulse for time or reps
- Extend your legs to stand back up

Pulsing squats (dumbbells)

- Start in a plank position, band just above the knees
- Hop in bringing your knees towards the outside of your elbows
- Hop back to plank position, repeating to the opposite side

Plank with side to side hop (banded)

Day 7 Plyo

Bibi

Valerie

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Day 7 Plyo

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