Name: Playbook - Sarah Tripp - W3/D2 Optional Conditioning Workout 1
Uploaded: 2022-12-30T16:44:04.990Z
Duration: 35 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
- Forward lunge w/ reach 
- 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. Kettlebell swings 

5 min EMOM #2
2. High plank dumbbell rows
   
5 min EMOM #3
3. Alternating bodyweight step-ups

5 min EMOM #4
4. Mountain climbers

5 min EMOM #5
5. Jumping lunges

5 min EMOM #6
6. Lateral shuffle

- 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. Kettlebell swings x 15
Keep the knees soft and explode from your hips with each rep. Think about standing tall, squeezing the glutes and swinging the kettlebell around chest height.

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

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. High plank dumbbell rows x 12 total reps
Keep the core engaged and focus on keeping the hips parallel to the ground with each rep. Avoid twisting or rotating the hips.

- Start in a high plank position on two dumbbells
- Row one dumbbell up keeping your elbow close to your body
- Lower the dumbbell and repeat on the opposite side
- Keep your hips squared to the floor throughout the movement

High Plank Dumbbell Row

EMOM #2

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. Mountain climbers x 20 sec
Place your hands directly under your shoulders for a stable position. Focus on keeping your core engaged.

- 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

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. Jumping lunges x 8 reps each side
If you cannot perform jumping lunges, perform reverse lunges instead.

- Starting standing with feet shoulder width apart
- Jump one leg forward and your opposite leg back into a lunge, with both knees at 90 degrees
- Jump up and switch your legs in midair so that you land in a lunge on the opposite side
- Continue jumping back and forth, pausing as little as possible

Jumping Lunges

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. Lateral shuffle x 20 sec
Push yourself 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 #6

W3/D2 Optional Conditioning Workout 1

Andrea

Annie

Can you add a box so we can record weight

W1/D1 Full Body Strength

Stephanie

Love the EMOM. Enough to make you feel like you got a workout in a short time.

Jamie

Amber

W1/D2 Optional Conditioning Workout 1

Ainsley

Heather

Tracy

W1/D3 Full Body Strength

W1/D4 Rest Day

W1/D5 Full Body Strength

Loving this app. The videos on how to do things are amazing!! I may have done two workouts today (conditioning and a full bod) but who’s counting🤷‍♀️💕

Cierra

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

Izzy

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

So nice to have  different exercises every workout! I have not felt bored with anything yet. It’s the perfect balance. I feel so strong at the end and totally exhausted, but not like I couldn’t complete the workout because it was too hard.

W3/D2 Optional Conditioning Workout 1

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