Name: Playbook - Quintell McCroy - Week 1-3 day 2
Uploaded: 2023-04-29T00:49:40.603Z
Duration: PTnullM
Description: Week 1-3 day 2

You’ll get on the treadmill and put the incline on 13 , speed on 2.3-3.4 and walk for 15 minutes

Treadmill incline walk

You’ll start with your legs shoulder width apart 

Take three small jumps and on the fourth one jump for height 

That will complete one repetition

Pulse jumps

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Move one foot forward and one foot back lowering your back knee to the ground
- Press hips back and bend knees to 90 degrees
- Immediately reverse direction and explosively drive through the heel of your front foot
- Lift your knee up towards your chest

Sprinter lunge

- With a kettlebell in each hand held at your sides perform jumping lunges
- Repeat for desired reps

Kettlebell jump lunges (double)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

You will start on a light jog and increase it into a run ….. hold the running pace for as long as you can but if you have to turn it down …. Do so 
Repeat this for 5 minutes

Week 1-3 day 2

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