Name: Playbook - Taylor Stalter CSCS - The Badass’ Circuit
Uploaded: 2022-05-29T21:42:25.433Z
Duration: 45 min
Description: The Badass’ Circuit

A 30 minute workout using equipment meant to BREAK YOU. 

Being broken is necessary to REbuild. It’s also necessary to prove to ourselves we can accomplish difficult things.

Go get it.

A great full-body dynamic warm up that takes only a few minutes.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Just like JJ but crossing the arms in front and the feet over, alternating with each “in” being sure to stretch and contract the back and chest

Seal Jacks

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Squat down and jump as high as possible
- POWER is the goal, utilize a counter movement.

Vertical jumps

Go into as deep of a squat as you can hold—hold 3 seconds—fire your glutes, quads, and calves to get as high as you can.

Pause Squat jump

Warm Up

Prepare for war.

Rest 30 seconds between each exercise. 90 between rounds.

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Med ball slams

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Turn around and lower down to the opposite side to repeat jumps
- Next stand on the side of the box and lateral jump up on top of the box, lateral jump down on the opposite side and repeat

Box jump overs (2 ways)

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor Move both arms at the same time up, then down, using your full range of motion to create continuous waves with the ropes

Battle ropes - double arm waves

- With single dumbbell in hand at your side walk for time or distance
* Work both sides for 60sec EACH

Dumbbell single arm suitcase carry

The Badass

Simply walk, hydrate, and STRETCH your shoulders, chest, and back using stretches such as across the chest and over the head for 20sec at a time during your walk.

The Badass’ Circuit

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