Name: Playbook - Nikki Font - W3/D5 (25 before | 15 after)
Uploaded: 2023-12-30T00:22:23.635Z
Duration: 40 min
Description: W3/D5 (25 before | 15 after)

Perform 25 minutes BEFORE your lift & 15 minutes AFTER

Hop on the stair master & press START

• increase your speed to whatever YOU are comfortable with

• the goal is to remain between speeds 5-9

• push yourself every day to try and increase your speed & maintain level 9 for as long as you can
💡this may take a few days before you can achieve it which is fine!

• focus on SINGLE step

Stair Master (single step) BEFORE lifting

Hop on the stair master & press START

• increase your speed to whatever YOU are comfortable with

• the goal is to remain between speeds 5-9

• push yourself every day to try and increase your speed & maintain level 9 for as long as you can
💡this may take a few days before you can achieve it which is fine!

• focus on SKIPPING a step

Stair Master (skip step) BEFORE lifting

Stair Master (single / double step) BEFORE lifting

Stair Master (single step) AFTER your lift

W3/D5 (25 before | 15 after)

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W1/D6 (15 before)

W1/D7 rest

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W2/D2 (15 before | 10 after)

W2/D3 (20 before | 10 after)

W2/D4 rest

W2/D5 (25 before | 10 after)

W2/D6 (30 before | 5 after)

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W3/D1 (15 before | 15 after)

W3/D2 (20 before | 15 after)

W3/D3 (20 before | 20 after)

W3/D4 rest

W3/D6 (30 before | 10 after)

W3/D7 rest

W3/D5 (25 before | 15 after)

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