Name: Playbook - Nick Walker - Day 14
Uploaded: 2022-01-05T05:47:51.504Z
Duration: 30 min
Description: Day 14

Absolutely a work out from hell. I feel like the x-fit touching toes and elevator planks are too close together. 

Also it says a set of five on the instructions for elevator planks, but 8 reps in the video. Which is correct?

Blayne

This was a little challenging! Definitely felt this afterwards🙌🏻

Connor Chamberlain

Tyler Hayes

Okay I take all others days back! This one literally kicked my butt. However push through and the reward is after.  I did 9 circuits today.  We all got this!!

Rusty

Day 14! To add to the conversation on building a program and how to develop an effective program, the exercises should switch up about every 4 weeks. 📝 Obviously, this is a 4 week challenge, so I am treating it as a mini program and for you to learn a little more about the process! With that said, let’s have some fun with the same style workout but NEW EXERCISES! 

⬇️⬇️⬇️

Set the timer for 30 minutes. Complete each exercise with its given reps/time/rest, then move to the next exercise in the circuit. Complete as many rounds as you can in the 30 minutes! Rest as needed. 

1. 10 Reverse Lunges (5 each leg)
2. 10 Air Sumo Squats
3. 20 High Plank Alternating Pike Toe Touches (10 each arm)
4. 30 Mountain Climbers (15 each leg)
5. 5 Elevator Planks (when both arms alternate, that is 1 rep)

Set the timer for 30 minutes. Complete each exercise with its given reps/time/rest, then move to the next exercise in the circuit. Complete as many rounds as you can in the 30 minutes! Rest as needed. 

1. 10 Reverse Lunges (5 each leg)
2. 10 Air Sumo Squats
3. 20 High Plank Alternating Pike Toe Touches (10 each arm)
4. 30 Mountain Climbers (15 each leg)
5. 5 Elevator Planks (when both arms alternate, that is 1 rep)

•Reach through big toe
•Pull up through front heel, push through front foot
•Alternate

Bodyweight Reverse Lunges

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

•High Plank
•Reach to opposite toe
•Re-center
•Alternate

Alternating Pike Toe Touches

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

•Plank position on forearms
•Push through one hand to high plank then with other hand
•Back down one arm at a time
•Keep hips square to ground

Day 14

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Day 14

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