Name: Playbook - Sarah Tripp - W3/D2 Optional Conditioning Workout 1
Uploaded: 2022-12-30T16:43:42.064Z
Duration: 40 min
Description: W3/D2 Optional Conditioning Workout 1

OPTIONAL CONDITIONING WORKOUT 1 

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 workout into your schedule, perform it between full body strength day 1-2.

Dynamic Warm up:
- Standing knee hugs 
- Standing cradles
- Standing Quad stretch
- Supported leg swing
- Front lunge w/ reach
- Bodyweight cossack squat

FULL BODY EMOM WORKOUT
This is a two part Every Min On the Min (EMOM) workout consisting of two 16 min EMOM circuits.
Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Do this for 16 min, then rest for 4 min until moving on to the next 16 min circuit. 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.

16 MIN EMOM #1
1. Dumbbell reverse lunge w/ press
2. Crunches 
3. Dumbbell swings 
4. Rest 

- REST 4 MIN

16 MIN EMOM #2
1. Dumbbell squat jumps
2. High plank T-Rotations
3. Alternating bodyweight step ups
4. Rest

- 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

This is a two part Every Min On the Min (EMOM) workout consisting of two 16 min EMOM circuits.
Perform the recommended reps for each exercise within the minute, then rest for the remainder of that minute. Do this for 16 min, then rest for 4 min until moving on to the next 16 min circuit. 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.

16 MIN EMOM #1
1. Dumbbell reverse lunge w/ press x 10 total reps
2. Crunches x 15
3. Dumbbell swings x 15
4. Rest 60 sec

- Stand tall, holding dumbbells at the shoulders
- Initiate the movement by stepping back with one foot about 2 feet, keeping your hips facing forward as the toe of your back foot makes contact first
- Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor
- Your body should continue to be upright as you press the dumbbells overhead
- Press back up by extending both legs pushing through your foot maintaining balance as you return to the starting position
- Repeat in the opposite side

Dumbbell Alt Reverse Lunges w/ Press

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor throughout the movement

Crunches

- Start with a dumbbell in each hand
- Push hips back, swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze your glutes as you drive your hips forward

Dumbbell Swings

Rest

EMOM #1

16 MIN EMOM #2

1. Dumbbell squat jumps x 10
2. High plank T-Rotations x 12 total reps
3. Alternating bodyweight step ups x 16 total reps
4. Rest 60 sec

- Hold a single dumbbell between your legs 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly moving directly into the next rep

Dumbbell Squat Jumps

- Position yourself in a high plank position on the handles of dumbbells
- Lift one dumbbell up and rotate yourself as you bring the dumbbell up toward the ceiling, forming a T 
- Return to starting position and repeat to the opposite side

High Plank Dumbbell T-Rotations

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up, driving your knee forward and up
- Step down and repeat with the opposite leg

Bodyweight Alt Step-Ups w/ Knee Drive

EMOM #2

W3/D2 Optional Conditioning Workout 1

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

W3/D2 Optional Conditioning Workout 1

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