Name: Playbook - Sarah Herse - 9/24 - Cardio/Endurance
Uploaded: 2022-12-11T21:22:17.839Z
Duration: 30 min
Description: 9/24 - Cardio/Endurance

Sheena Zemke

A. Warm Up x 3 Sets:
A1. Lunge w/ reach twisting x 30 sec/side
A2. Down dog foot pedal x 30 sec
A3. Russian baby makers x 10 reps
A4. Jumping Squats x 10 reps

B. 5 Sets:
B1. Bike or Row x 30 sec (max effort)
*No rower or bike available can run max effort
Note: these should be intense!! You should need the full 90 seconds to recover. 
*Rest 1:30 b/w sets

C. For Time:
C1. Burpees x 100 reps
*Every time you stop, or rest perform 100m Run (or row) or 15 sit-ups

A. Warm Up x 3 Sets:
A1. Lunge w/ reach twisting x 30 sec/side
A2. Down dog foot pedal x 30 sec
A3. Russian baby makers x 10 reps
A4. Jumping Squats x 10 reps

(30 sec/side - 60 sec total)

- 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)

- Start by placing hands and feet on floor and pike up into the downward dog position 
- Bend one knee and press through toes to feel a good stretch 
- Repeat on opposite side and continue in alternating motion for recommended amount of reps

Down Dog Foot Pedal

- Put your feet a little wider than where you would normally squat, toes turned out only slightly, and lean down to grab the tops of your feet. 
- Bend your knees a bit and push your elbows back inside your thighs toward your groin; your elbows should be bent, not straight. 
- Push your elbows out against the insides of your thighs as you drop your hips until you’re in a partial squat, pushing out hard with the elbows, and resting at least part of your bodyweight on the arms so that your own weight further spreads the thighs.

Russian baby makers

- Stand with your feet shoulder-width apart.
- Start by doing a regular squat by sending the hips back and bending at the knees, engage your core and once at the bottom of the squat jump up explosively.
- When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Jumping squats

Warm Up

B. 5 Sets:
B1. Bike or Row x 30 sec (max effort)
*No rower or bike available can run max effort
*Rest 1:30 b/w sets

- Sit on the stationary bike, with the seat far enough away that your knee is slightly bent, but not locked.
- As you pedal, adjust resistance as necessary.

Bike

C. For Time:
C1. Burpees x 100 reps
*Every time you stop, or rest perform 100m Run (or row)

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

9/24 - Cardio/Endurance

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