Name: Playbook - The Lost Breed - W1/D1 Day 1
Uploaded: 2022-03-03T14:05:25.257Z
Duration: 45 min
Description: W1/D1 Day 1

Demarcus

It was amazing great workout 💪🏽💪🏽

Faviel

Jay Lomas

Marc

This workout kicked my butt I was dripping sweat

Michael

Sofi

Tella

Moananui

Love the simple workouts, easy and effective. Really trying to add these exercise to my regime

Henry Lara

If you don’t got the stamina, then you will struggle! Definitely a workout!

Raul

Rough start, but great workout.  Gonna keep pushing tho!

Rickey

Miguel

Josh

1ST CIRCUIT: 3-4 ROUNDS
- 40 Jumping Jacks 
- 40 High Knees
- 40 Mountain Climbers

2ND CIRCUIT: 3-4 ROUNDS
- 20 Squats
- 20 Lateral Hops
- 20 Lunges (10 Each Leg)

3RD CIRCUIT 3-4 ROUNDS
- 20 Squat Drops
- 20 Half Burpee
- 20 Side Lunges (10 Each Leg)

1ST CIRCUIT: 3-4 ROUNDS
- 40 Jumping Jacks 
- 40 High Knees
- 40 Mountain Climbers

- 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

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

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

Mountain Climbers

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 20 Squats
- 20 Lateral Hops
- 20 Lunges (10 Each Leg)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

BW Squats

Lateral Speed Hops

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back up to starting position 
- Repeat on the other leg

BW Lunges

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
- 20 Squat Drops
- 20 Half Burpee
- 20 Side Lunges (10 Each Leg)

- Drop into a squat, reaching down to touch the floor
- Keep your chest up
- Hop back up to starting position

Squat Drops

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

- Start with your feet wide
- Sit your hips back and down to one side, bending your knee into a squat while the other leg remains straight
- Extend your leg, returning to starting position
- Repeat to the opposite side

W1/D1 Day 1

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