Name: Playbook - Sarah Tripp - W2/D6 Optional Conditioning Workout 2
Uploaded: 2022-12-30T16:44:31.868Z
Duration: 35 min
Description: W2/D6 Optional Conditioning Workout 2

OPTIONAL CONDITIONING AND CORE WORKOUT 2

This conditioning and core 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
- Standing knee hugs 
- Standing cradles 
- Standing quad stretch
- Supported leg swing
- Forward lunge w/ reach  
- Bodyweight cossack squat 

CONDITIONING WORKOUT
You can do this conditioning workout on a Treadmill, Stair Master or on the Rower. Perform 20 sec of max intensity work, followed by 60 seconds of active recovery (low intensity work) for the rounds recommended each week. After you are finished, go straight into the core workout prescribed below.

Treadmill - Stair Master - Rower
When you are performing the max intensity work for 20 sec, really push yourself and give it everything you have.

AS MANY ROUNDS AS POSSIBLE (AMRAP) CORE CIRCUIT – Perform as many rounds as possible within the time and for reps recommended below. Do this back-to-back in a circuit format. Its constant work for the recommended time, so go at a pace that you can sustain and focus on quality form.

1. Bicycle crunch 
2. Toe reach crunch 
3. Mountain climbers
4. Side plank crunch right
5. Side plank crunch left

- 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

You can do this conditioning workout on a Treadmill, Stair Master or on the Rower. Perform 20 sec of max intensity work, followed by 60 seconds of active recovery (low intensity work) for the rounds recommended each week. After you are finished, go straight into the core workout prescribed below.

Treadmill - Stair Master - Rower

When you are performing the max intensity work for 20 sec, really push yourself and give it everything you have.

Treadmill - Stair Master - Rower

AS MANY ROUNDS AS POSSIBLE (AMRAP) CORE CIRCUIT – Perform as many rounds as possible within the time and for reps recommended below. Do this back-to-back in a circuit format. Its constant work for the recommended time, so go at a pace that you can sustain and focus on quality form.

1. Bicycle crunch 20 reps
2. Toe reach crunch 12 reps
3. Mountain climbers 12 reps each side
4. Side plank crunch right 10 reps
5. Side plank crunch left 10 reps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Lying with your arms and legs extended up
- Crunch up and reach for your toes with both hands

Toe Reach Crunches

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Complete desired toes then repeat on the opposite side

Side Plank Crunches (Right)

Side Plank Crunches (Left)

Core AMRAP

W2/D6 Optional Conditioning Workout 2

I am loving all the new exercises that are different from the first gym round. I am so sore but I feel so good!! The 30 second trials at the end were so hard!!!

W2/D6 Optional Conditioning Workout 2

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