Name: Playbook - Sarah Herse - Strength & Cardio - Bodyweight Only
Uploaded: 2024-03-20T21:08:55.394Z
Duration: 30 min
Description: Strength & Cardio - Bodyweight Only

Warm-up using a PVC or a broomstick or band
3 rounds
10 pass throughs
10 good mornings 
10 standing twists
10 bend & twists

A. 5 Sets: 
A1. Negative Push Ups x 8 reps
A2. Hamstring Walkouts x 5 reps 
A3. Plank Jack into Jumping Jack x 15 reps
A4. Reverse Burpees (bodyweight get ups) x 10 reps
A5. Bent Hollow Hold x 30 seconds

3 rounds
10 pass throughs
10 good mornings 
10 standing twists
10 bend & twists
*You can use a broomstick/Swiffer/long band or just your body weight if needed

PVC full body warmup

A. 5 Sets: 
A1. Negative Push Ups x 8 reps
A2. Hamstring Walkouts x 5 reps 
A3. Plank Jack into Jumping Jack x 15 reps
A4. Reverse Burpees (bodyweight get ups) x 10 reps
A5. Bent Hollow Hold x 30 seconds

- Get into a push up position 
- Lower yourself very slowly until chest reaches ground 
- That completes one rep

*Can be done on knees to modify movement*

Push-up negative

- Begin in a supine position on the floor. Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This is the starting position. 
- Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge. At the top of the motion, begin taking short, alternating steps.
- Continue until your legs are fully extended and your weight is supported on your heels. Hold the walkout position briefly, & then alternate steps back in to return to the bridge position.

Hamstring Walkout

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- Start in a standing position
- Slowly lower yourself down to a seated position and lay back in a "rocking" motion with feet/butt  off ground 
- Use that momentum to propel yourself forward and back to a standing position without the use of your hands

*To modify you can use your hands to help get up to a standing position*

Bodyweight get ups

- Lie on your back and extend your arms overhead. 
- Bend your legs so they are about a 90 degree angle and have your feet/calves off the floor 
- From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region.
Raise your head, shoulders, and upper back off the floor and hold for recommended time.

Bent hollow hold

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