Name: Playbook - Promix Nutrition - Day 3 - Cardio Intervals
Uploaded: 2022-07-25T14:01:17.811Z
Duration: 45 min
Description: Day 3 - Cardio Intervals

What an amazing active recovery workout. My legs appreciate the stretching!

Christina

Warmup:
Perform all exercises with no breaks. Try to make movement quality your goal.
- Hips Flexed Hips Rocking x 6-8/side
- Adductor Rock x 8/side
- Low Bridge March x 20 (10/side)
- Hip Cars x 5/side/direction
- World's Greatest Stretch x 2/side
- Hips to Wall Ankle Rock X 10
- Reverse Lunge + Knee Lift x 5/side

A
Run/Bike/Row/Swim Tempo Intervals
3 sets of 5 intervals
- 15 sec @ 80% / 45 sec OFF
2 min 30 secs between rounds

Cool down:
Accumulate 2:00 per movement, per side (if applicable)
- Pigeon Stretch
- Couch Stretch
- Seated Pike Stretch
- Calf Stretch

Perform all exercises with no breaks. Try to make movement quality your goal.
- Hips Flexed Hips Rocking x 6-8/side
- Adductor Rock x 8/side
- Low Bridge March x 20 (10/side)
- Hip Cars x 5/side/direction
- World's Greatest Stretch x 2/side
- Hips to Wall Ankle Rock x 10
- Reverse Lunge + Knee Lift x 5/side

- Start in a quadruped position
- Extend one leg back while slightly tucking the opposite leg underneath
- Gently rock from side to side, making sure to limit movement from the lumbar spine and focusing more on the hip itself

Hips flexed hips rocking

- Get set up on your hands and knees
- On the side you want to stretch, kick your leg out to the side with the knee straight and the foot lined up with the opposite knee
- Find a neutral pelvic position with the lower back relatively straight
- While keeping this position, push yourself back with your hands, shifting your glutes backward as far as you feel comfortable
- Shift forward and repeat
- Complete desired reps then repeat on the opposite side

Adductor Rock

- Lying on your back, hips and knees bent, feet on the floor and arms extended upward
- Press through your feet, raising your hips 1-2 inches from the floor
- Slowly march your feet back and forth with control (only lifting 1-2 inches off the floor)

Low Bridge March

- Stand on one leg (can use an object to help balance if needed)
- Lift the knee up as high as you can without rounding the lower back
- Keep the knee up and move the knee to the outside
- Keep the knee there and rotate the hip inwards
- The foot comes up to be inline with the knee
- Keep the leg up and bring it back behind you
- Return to the start
- Complete desired reps then repeat on the opposite direction
- Switch sides and repeat for desired reps in both directions

Standing hip cars

- Starting in a high plank position
- Bring one foot forward and place it flat on the ground just outside of your hands
- Lift your hands up and drop the elbow toward the floor, then rotate it upward pointing your hand to the ceiling (twisting through the spine and torso) 
- Bring your hand back down and shift your weight slightly back, stretching your hamstring
- Return to starting position and repeat on the opposite side

World's greatest stretch

- Keeping your hips squared to the wall, Sit into a slight squatted position
- Rock forward, extending your ankles
- Rock back until both feet are flat on the ground

hips to wall ankle rock

- Stand upright with your feet shoulder width apart
- Step one foot backward in a long stride, heel lifted
- Lower your back knee toward the floor, until both legs are bent to 90 degrees
- Push back to the starting position with both legs at the same time
- Drive your knee forward and up
- Complete desired reps then repeat on the opposite side

reverse lunge + knee lift

Warmup

Accumulate 2:00 per movement, per side (if applicable)
- Pigeon Stretch
- Seated Pike Stretch
- Calf Stretch

- Bend one knee and bring that leg forward as if you were going to step into a lunge
- Instead of placing your foot down as you would for a lunge, bring your knee to the floor on the outside of your hand
- The shin may angle back towards the opposite hip or be more parallel to the front of your body, depending on your range of motion
- Release your opposite knee to the floor (This  leg should be flat on the floor, pointing straight back)
- Square your hips to the floor 
- Bring your torso down into a forward bend over your front leg
- Keep hips square and weight balanced equally on both sides as best you can
- Gently rock from side to side slightly 
- Come back up, bringing your hands in line with your hips
- Repeat the pose on the other side

Pigeon Stretch (R)

Pigeon Stretch (L)

- Assume a seated position with legs extended in front of you and point your toes towards the ceiling without bending your knees
- Gently fold one leg by bending the knee and tucking the sole of that foot gently against the inside of the opposite thigh
- Brace your abdominal muscles to stabilize your spine, then gently exhale and slowly bend forward from your hips, sliding your hands down your legs towards your ankles
- Stretch for desired time then repeat on the opposite side

Seated Pike Stretch (R)

Seated Pike Stretch (L)

- Using a wall for assistance, extend one leg back, keeping your heel on the floor
- Stretch your calf
- Repeat on the opposite side

Calf Stretch (R)

Calf Stretch (L)

Cool down

Day 3 - Cardio Intervals

There is absolutely no audio, and I only have access to the first two exercises.

Day 3 - Cardio Intervals

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