Name: Playbook - Sarah Herse - 1/30 - Monday Leg WOD
Uploaded: 2023-07-16T22:11:30.355Z
Duration: 30 min
Description: 1/30 - Monday Leg WOD

Subbed jump rope with moderate run pace on 5% incline for 2:00!  Great workout I love the mix of cardio and weights!

Jennifer

Brandy

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

B. 12-10-8-6-4-2 reps of:
B1. Single arm thrusters (per side)
B2. Single leg DB RDL to knee drive (per side, grab onto something as needed!)
*After each set perform 50 jump rope or jumping jacks (or 30 double unders!)
*Note: You will do 12 thrusters with the right arm, then 12 thrusters with the left, then 12 RDLs right, then 12 RDL lefts, then jump rope/jumping jacks
*Try for a moderate to heavy weight DB: Women - 15-40# Men-  20-60#

A. Warm-up x 3 sets
A1. Mountain climber x 20 reps
A3. Lunge with reach x 5/side
A4. Air squat x 10 reps
A5. Bodyweight reverse lunges x 10 reps

- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Mountain climbers

(5/side - 10 total reps)

- Begin in a runner's lunge, and place your right hand on the outside of your right foot. Reach your left hand to the ceiling, increasing the stretch on the left side of the body. Hold for a few seconds
- Then place the left hand at the inside of your right foot. Twist to the right and reach your right arm to the ceiling. Hold for a few seconds
- Repeat this sequence on the other leg.

Lunge with reach (twisting)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Warm Up: Lower Body (1)

B. 12-10-8-6-4-2 reps of:
B1. Single arm thrusters (per side)
B2. Single leg DB RDL to knee drive (per side, grab onto something as needed!)
*After each set perform 50 jump rope or jumping jacks (or 30 double unders!)
*Note: You will do 12 thrusters with the right arm, then 12 thrusters with the left, then 12 RDLs right, then 12 RDL lefts, then jump rope/jumping jacks
*Try for a moderate to heavy weight DB: Women - 15-40# Men-  20-60#

- Holding a dumbbell in one hand at your shoulders (other by your side) lower into the bottom of a squat
- Drive your feet through the floor as you come up from the squat 
- As you reach extension press the dumbbell overhead in one smooth motion until arm is fully locked out
- Lower the dumbbells back to your shoulders repeating the movement
- Repeat on opposite arm

Single Arm Dumbbell thruster

- Start with one dumbbell in your hand and feet hip-width apart
- Use a chair or stationary object for support with the other hand if needed
- Lift the knee of the side that is holding the dumbbell
- Start by sending your hips back and lowering the dumbbell to the ground (make sure you keep neutral spine) and kick the leg back straight (single leg RDL)
- Come back to starting position and repeat on opposite side.

Single leg dumbbell RDL to knee lift

*Can sub with jumping jacks or 30 double unders*

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

1/30 - Monday Leg WOD

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