Name: Playbook - Sarah Herse - Jump Rope, Thrusters, Hollow Rocks & Ren. Rows!
Uploaded: 2024-03-20T21:08:54.913Z
Duration: 35 min
Description: Jump Rope, Thrusters, Hollow Rocks & Ren. Rows!

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

B. 4 rounds for time:
B1. Single unders (Jump rope) x 75 reps (or do mock jump rope to modify)
B2. Dumbbell Thrusters x 20 reps
B3. Hollow Rocks x10 reps (bend knees to modify)
B4. Renegade rows x 5 reps (push-up + row + push-up+ row = 1 rep, drop to knees if needed)
*if you don’t have a rope, just jump with a pretend rope or do jumps over a line on the ground
**Use light/moderate dumbbells, 10-25# each

C. Mobility -  Full Body Stretch x 4 Sets:
C1. Pigeon Pose Pulses x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
C2. Scorpion Stretch x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
C3. Cobra Pose x 30 seconds
C4. Frog Stretch x 30 seconds
C5. Doorway Stretch x 30 seconds/side

A. Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- 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.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. 4 rounds for time:
B1. Single unders (Jump rope) x 75 reps  (or do mock jump rope to modify)
B2. Dumbbell Thrusters x 20 reps
B3. Hollow Rocks x10 reps (bend knees to modify)
B4. Renegade rows x 5 reps (push-up + row + push-up+ row = 1 rep, drop to knees if needed)
*if you don’t have a rope, just jump with a pretend rope or do jumps over a line on the ground
**Use light/moderate dumbbells, 10-25# each

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

*Bend knees if needed to modify

- Start in supine position
- Arms extend overhead
- Legs extend and press together
- Eliminate space below lumbar spine by contracting the abdominals
- Rock in this position minimizing movement at the hip and shoulder

Hollow rocks

- Begin in push up position with dumbbells in both hands
- Do one push up and then once you are back in the "plank position" row one dumbbell toward your hip and lower back down
- Repeat with the opposite arm starting with another push up.

*Can modify and complete on knees if needed*

DB renegade rows

Circuit 1

B. Full Body Stretch x 4 Sets:
B1. Pigeon Pose Pulses x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B2. Scorpion Stretch x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B3. Cobra Pose x 30 seconds
B4. Frog Stretch x 30 seconds
B5. Doorway Stretch x 30 seconds/side

(10 reps - 5/side - hold for 2-3 sec/rep)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

(10 reps - 5/side - hold for 2-3 sec/rep)

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Frog stretch

(30 seconds/side - 60 seconds total)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Jump Rope, Thrusters, Hollow Rocks & Ren. Rows!

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