Name: Playbook - Toni and Poppy Livers - W1/D4 Conditioning
Uploaded: 2021-11-08T17:30:15.915Z
Duration: 45 min
Description: W1/D4 Conditioning

Amanda

Circuit: x 3 
- Split squat right 30 sec. with 15 sec. rest
- Split squat left 30 sec. with 15 sec. rest 
- Plank ups 30 sec. with 15 sec. rest 

Circuit: x 3 
- Shoulder tap hold right 30 sec. with 15 sec. rest 
- Shoulder tap hold left 30 sec. with 15 sec. rest 
- Russian twist 30 sec. with 15 sec. rest

Circuit: 
- Lateral lunge right 30 sec. with 15 sec. rest 
- Lateral lunge left 30 sec. with 15 sec. rest
- Lateral bounds 30 sec. with 15 sec. rest 

Circuit: 
- 4 point bird dog 30 sec. with 15 sec . rest
- 4 point bird dog elevated 30 sec. with 15 sec. rest
- Reverse crunches 30 sec. with 15 sec. rest

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
- Complete desired reps then repeat on the opposite side

DB split squats right

DB split squats left

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

Circuit

-Get into a high plank position 
- Cross one arm over to your opposite shoulder  and hold this three point position

3 point plank hold right

3 point plank hold left

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

-Stand with your feet under you
-Step laterally into a wide stance
-Perform a lateral lunge

Lateral lunge right

Lateral lunge left

- Hop back and forth laterally in a explosive speed skater motion

Lateral bound

- Start on your hands and knees
-Lift one arm and the opposite leg up and out to full extension
- Alternate sides

4 point bird dog

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Elevated bird dog

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

W1/D4 Conditioning

I can’t breath. That was so horribly amazing.

Crystal

Great leg burner. Excited to start this program!

Romy

W1/ D1  Strength

Great home workout! I’m dripping in sweat 😅😅

Jalina n Ryan

Awesome home workout! Tough but perfect if you need a quick burn 🔥

Jesaiah

W1/D2 Conditioning

Great workout 💪🏼 shoulders are on 🔥

Yessenia

W1/D3 Strength

W1/ D5 Strength

W2/D1 Strength

Quick burn! Love the tabata style, quick rest and back at it!

W1/D4 Conditioning

Community

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