Name: Playbook - Miranda Criner - Quick Leg Burn - Park Style
Uploaded: 2022-06-13T23:00:08.864Z
Duration: 25 min
Description: Quick Leg Burn - Park Style

Time to get outside!!

Work your warmup and get ready for a quick lower body cardio burn. 

You will work :40 seconds on working as fast you can and resting for :20 seconds. You are going to work 3-5 rounds depending on time!

Make sure to rest only:40 seconds between each round! Move as quickly as you can when your time starts- we want to sweat!!

Cool down once you’ve completed all your rounds!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

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

High knees

- 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 reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- 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

Forearm Plank Hold

Warm up

- stand next to a bench or box
- place the closest foot up on top of the bench
- drive though the heel to jump you up and over
- as you drive through switch feet and land soft with a slightly bent knee
- repeat the sequence for reps or time

Plyo Lateral Bench Step Overs

- face the bench/box
- lower down to a half squat
- step up while staying low with both feet and step down one foot at a time while staying low
- pick up the pace as you feel comfortable
- work for reps or time

Low Squat Step ups/Step Downs

- with your back to the bench/box
- Push your hips back and down as you lower to meet your glutes to the box/bench
- Explode/jump up from the bottom of the squat
- Land softly back toward the bench 
- repeat for reps or time

Box/Bench squat jumps

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

Quick Leg Burn - Park Style

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