Name: Playbook - Nikki Leonard - DAY 24 - WORKOUT 2
Uploaded: 2022-04-13T03:01:46.989Z
Duration: 45 min
Description: DAY 24 - WORKOUT 2

Great end to my work week...this Fridays got nothing on me!

Heather

4 SETS
30 SECONDS REST BETWEEN SETS

A) 12 Bird Dog R/L
B) 12 Kneeling Squat to Standing Combo
C) 10 Superman + Shoulder Mobility Combo
D) 10 Concentric Squats R/L

WALK or RUN with remaining time

4 SETS
30 SECONDS REST BETWEEN SETS

A) 12 Bird Dog R/L
B) 12 Kneeling Squat to Standing Combo
C) 10 Superman + Shoulder Mobility Combo
D) 10 Concentric Squats R/L

- Start on your hands and knees 
- Elevate one arm & opposite leg
- Extend both arm & opposite leg & squeeze holding for 1-2 seconds
- Return them to the starting position 
- Repeating on opposite side

Bird Dog

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward
- Stand with both feet into a 1/4 squat the lower yourself back down & repeat.

Kneeling Squat to Standing Combo

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top & bend at your elbows bringing them back towards your body squeezing shoulder blades together.
- Extend elbows to straighten arms & then swoop them around your back to touch your finger tips behind you.
- Reverse the motion with your arms to bring them back in front.
- Lower back to starting position

Superman + Shoulder Mobility

-Start in a seated position with one foot off the ground and the planted foot directly under your hips.
-Press through the floor and stand, extending your hips & squeezing your glutes.
-Slowly lower your body back down to the seated position & repeat.

Concentric Single Leg Squats

BODY WEIGHT CORE & MORE

DAY 24 - WORKOUT 2

Ashley

Shelly

Lovely burn 🔥 & w/garage door open! 40 degrees on Jan 1!

Jessica

DAY 1 - WORKOUT 1

DAY 1 - WORKOUT 2

Brittney Howell

DAY 2 - WORKOUT 1

Awesome, simple, quick and effective burn out!

Amber

DAY 2 - WORKOUT 2

Only got three rounds done with my time constraint but good one!

Ashly Vandenengel

DAY 3 - WORKOUT 1

Carmen

Jessie

DAY 3 - WORKOUT 2

Absolutely love this one. Always my go to cardio

I actually enjoyed this one. 😂 I love double unders and body weight anything.

Lucy

DAY 4 - WORKOUT 1

Moquita Quinan

DAY 4 - WORKOUT 2

Corianne

Nicole

DAY 5 - WORKOUT 1

Got the whole family to join me with this one ❤️

DAY 5 - WORKOUT 2

Great start to my monday...didn't mean to hit one star sorry! Its a five star for sure⭐⭐⭐⭐⭐

DAY 6 - WORKOUT 1

This sucked, but was also awesome somehow lol ❤️

Kelly

DAY 6 - WORKOUT 2

These HIITs are the perfect heart rate boost finishers I've been looking for after my heavy lifts! ❤️❤️

20 min emom and a whole lot of 💦💦💦🥵💦💦💦

DAY 7 - WORKOUT 1

Thank you, Jesus, for active mobility 🙏 
I was dying

Melissa

DAY 7 - WORKOUT 2

Me starting...I so got this...Me at the end 🥵☠

DAY 8 - WORKOUT 1

Toby

DAY 8 - WORKOUT 2

Loved this so much! Sneaky with the push-ups at the end

DAY 9 - WORKOUT 1

Veronica

DAY 9 - WORKOUT 2

Maria

DAY 10 - WORKOUT 1

Just what a girl needed for a -41 outside in Montana to warm her up 🥵💦🥶

DAY 10 - WORKOUT 2

Great body weight workout to start the week!

Valerie

DAY 11 - WORKOUT 1

DAY 11 - WORKOUT 2

Emilie

DAY 12 - WORKOUT 1

DAY 12 - WORKOUT 2

Oh boy that one was special. 💪🏻👏🏼

DAY 13 - WORKOUT 1

Did an 18min emom for little in a jiff...but wow that kicked my 🍑

The perfect workout while my son is at practice.

Liliana Womble

This one creeps up on you… like this won’t be so bad… jk

DAY 13 - WORKOUT 2

That was a sneak up on you kinda workout 💦🥵💦

DAY 14 - WORKOUT 1

DAY 14 - WORKOUT 2

Great way to start the week.  Love the workouts that concentrate on the movement.  Let’s me know what areas I need to work on more.  Happy Monday! 🔥🔥🔥

Lisa

DAY 15 - WORKOUT 1

Treadmill walk/hike for this hump day start

Walk/hike on the treadmill this Tuesday morning💦🥵💦

When your body says let's run but it's 4 outside and snowy in Montana...you hit the treadmill 🏃‍♀️💦💦💦

DAY 15 - WORKOUT 2

Killer workout 💪🏻. Those DB burpees sneak up on you 🥷

Jacolynn

DAY 16 - WORKOUT 1

DAY 16 - WORKOUT 2

10-1 knew I didn't have time for 20 rounds but still awesome 💦💦💦💦

DAY 17 - WORKOUT 1

Perfect way to wrap up a hard day 💪🏻

DAY 17 - WORKOUT 2

DAY 18 - WORKOUT 1

DAY 18 - WORKOUT 2

That workout sneaks up and bites ya 💦💦💦💀

DAY 19 - WORKOUT 1

DAY 19 - WORKOUT 2

DAY 20 - WORKOUT 1 🔥

Awesome but those mtn climbers where gnarly today

This one looked nice but it wasn’t. 😂

DAY 20 - WORKOUT 2

Back & hips hurting so took it easy and did a 22 min walk/hill climb 9n the treadmill

DAY 24 - WORKOUT 2

Community

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