Name: Playbook - Miranda Criner - Reps Vs. Hold workout
Uploaded: 2022-10-04T19:56:22.284Z
Duration: 45 min
Description: Reps Vs. Hold workout

Today’s workout is a doozy! I love it!

We will have to blocks of work. Each block will contain 3 moves we work for reps and 3 moves we hold for time! 

So grab your timer, grab your water and get yourself ready for a good burn and sweat!

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

Okay, we are working a reps vs hold! We will alternate between repped moves and a hold move. The hold with never change, but your repped moves will.

You will start with 16 reps total, drop to 14 reps your second round and drop to 12 reps your last round. 

You will work your first move for reps and then work you hold move for :30 seconds. You’ll got to the next repped move and than hit another hold for :30 after that. The sequence continues until you are done with all your moves! You will rest for 1 minute and do it again for two more rounds!

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Pushups

- lay on the floor stomach down
- place both arms straight out in front of you
- pick your chest up off the floor by engaging your core and squeezing the glute
- once you’ve lifted your chest hold and pull arms back in a 90 degree angle behind head while pinching the shoulders blades
- bring arms back in front and slowly lower yourself back to the ground

Cobra to Back Extension

Upper body & Core

- start in a low squat, activate core
- drop one knee down to the mat with control and bring the other knee down (knees should be at shoulder width)
- squeeze the core and bring the starting foot back up followed by your other foot
- keep yourself in a low squat and knees behind toes

Surrenders

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat hold

-Place band around the the the thigh just above the knees
-Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Start with dumbbell in both hands and feet under shoulders
- Step forward a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up
- kick the same leg back even further for a long lunge and lower down until both knees are at 90 degrees
- drive through the front heel and repeat your short lunge
- repeat on the other side for reps or time

Dumbbell short to long step lunges

Lower Body

- 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

Reps Vs. Hold workout

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