Name: Playbook - Nikki Font - W3/D6 (30 before | 10 after)
Uploaded: 2023-12-30T00:22:23.644Z
Duration: 40 min
Description: W3/D6 (30 before | 10 after)

Perform 30 minutes BEFORE your lift & 10 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

Either :

• 5 minutes left side, 5 min right

OR

• switch sides every minute for 10 minutes

Stair Master (side 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 / side step) BEFORE lifting

Stair Master (single step) AFTER your lift

W3/D6 (30 before | 10 after)

Elaine

W1/D1 (5 before | 5 after)

W1/D2 (10 before | 5 after)

W1/D3 (10 before 10 after)

W1/D4 rest

W1/D5 (15 before | 5 after)

W1/D6 (15 before)

W1/D7 rest

W2/D1 (20 before | 5 after)

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)

W2/D7 rest

W3/D1 (15 before | 15 after)

W3/D2 (20 before | 15 after)

W3/D3 (20 before | 20 after)

W3/D4 rest

W3/D5 (25 before | 15 after)

W3/D7 rest

W3/D6 (30 before | 10 after)

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