Name: Playbook - Sarah Tripp - W1/D6 Optional Conditioning Workout 2
Uploaded: 2022-12-30T16:43:42.022Z
Duration: 40 min
Description: W1/D6 Optional Conditioning Workout 2

OPTIONAL CONDITIONING WORKOUT 2 

This Every minute on the minute (EMOM) conditioning workout mainly includes cardio and high intensity training, using lighter weights or just your body weight. These workouts are a great way to improve your body composition and boost your overall fitness. If you plan on plugging this second conditioning workout into your schedule, perform it after full body strength day 3.

Dynamic Warm up
1. Standing knee hugs 
2. Standing cradles
3. Standing Quad stretch
4. Supported leg swing
5. Forward lunge w/ reach
6. Bodyweight cossack squat

FULL BODY EMOM WORKOUT: 
Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM # 1
1. Double dumbbell snatch

5 min EMOM #2
2. Walkouts
   
5 min EMOM #3
3. Skaters
 
5 min EMOM #4
4. Slider knee tucks
   
5 min EMOM #5
5. Lateral shuffle
   
5 min EMOM #6 
6. Plank up down

- Standing knee hugs x 12 
- Standing cradles x 12 
- Standing quad stretch x 12 
- Supported leg swing x 12 each side
- Forward lunge w/ reach x 10 
- Bodyweight cossack squat x 8

- From a standing position
- Being one knee up, gently hug the knee into your body
- Return to starting then repeat on the opposite side

Standing Knee Hugs

- From a standing position
- Bring one foot up and internally rotate your foot, while externally rotating your knee
- Return to the starting position and repeat on the opposite side

Standing Cradles

- From a standing position
- Bend one knee and grab your foot behind you, keep your knee pointed toward the floor
- Return to starting position and repeat on the opposite side

Standing Quad Stretch

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Complete desired reps then repeat on the opposite side

Supported Leg Swings

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Reach both hands overhead
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Forward Alt Lunges w/ Reach

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the opposite knee, lowering into a cossack squat while reaching your hands in front of you for balance
- Press through your foot return to the starting position and repeat to the opposite side

Bodyweight Alt Cossack Squats

Dynamic Warm up

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM # 1
1. Double dumbbell snatch x 10 reps
Keep the dumbbells close to your body Initiate the upward movement by pulling the dumbbells toward your lower chest then driving the dumbbells upward with control.

- Grab the dumbbells from the ground with your arm extended
- Pull the dumbbells straight up as you rise to standing
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arms pressing the dumbbells overhead 
- Reverse the movement back down to starting position with control

Double Dumbbell Snatch

EMOM #1

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM #2
2. Walkouts x 8 reps total
Keep the core engaged and focus on keeping the hips parallel to the ground with each rep. Avoid twisting or rotating the hips.

- Begin by standing tall, bend at the waist and place both hands on the floor
- Walk your hands forward until you are in a high plank position
- Walk your hands back in toward your feet and return to standing position

Walkouts

EMOM #2

5 Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM #3
3. Skaters x 12 reps total
Choose a surface height that is safe and challenging enough to complete the recommended reps. Focus on driving the front leg through the surface that you are stepping on.

- Start with a shoulder width stance 
- Leap laterally
- As you land let your opposite leg cross behind you
- Push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

EMOM #3

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM #4
4. Slider knee tucks x 20 sec
Place your hands directly under your shoulders for a stable position. Focus on bringing your knees to your elbows and keep your core engaged.

- Start in a high plank position with both feet on sliders 
- Tuck your knees into your chest, sliding your feet in
- Slide your feet back out to starting position

Plank Slider Knee Tucks

EMOM #4

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM #5
5. Lateral shuffle x 20 sec
Go all out and move as fast as you can for the recommended time.

- Shuffle laterally back and forth, touching the ground on each side

Lateral Shuffles

EMOM #5

Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Each segment will require you to work for five total min before moving on to the next five-minute segment. Repeat this process for all the exercises recommended. Make sure you prepare all the equipment for each station prior to starting, as there is no rest between each five-minute EMOM. If you would like to adjust the difficulty for any of the exercises, just simply increase or decrease the number of reps or time that you do for each exercise.

5 min EMOM #6 
6. Plank up down x 8 reps
Start with your hands directly underneath your shoulders for a more stable position. As you are moving from your hands to your elbows, keep your core engaged and try to prevent the hips from shifting.

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank Up Down

EMOM #6

W1/D6 Optional Conditioning Workout 2

My fave workout since we started! I can feel myself getting physically stronger and mentally stronger!

W1/D6 Optional Conditioning Workout 2

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