Name: Playbook - The Lost Breed - W3/D3 Day 17
Uploaded: 2022-03-03T14:05:25.347Z
Duration: 45 min
Description: W3/D3 Day 17

1ST CIRCUIT: 3 ROUNDS - 20 Skaters
- 40 Jump Rope Motion 
- 20 Squat Jumps

2ND CIRCUIT: 3-4 ROUNDS
- 20 Alt. Step Ups 
- 10 180 Squat jumps 
- 20 Glute Bridges

3RD CIRCUIT: 3-4 ROUNDS
- 20 Bulgarian Split Squat (10 Each Leg)
- 20 Alt. Lunge Jumps
- 10 Hamstring Sliders

1ST CIRCUIT: 3 ROUNDS - 20 Skaters
- 40 Jump Rope Motion 
- 20 Squat Jumps

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Simulate jumping rope with an imaginary rope

Jump Rope Motion

- Sit your hips back and down 
- Reach parallel and explode/jump up
- Land softly

Jump squats

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
- 20 Alt. Step Ups 
- 10 180 Squat jumps 
- 20 Glute Bridges

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

BW Step ups

- Push your hips back and down to parallel 
- Jump up and spin 180 degrees 
- Land softly

180 Squat Jumps

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Circuit 2

3RD CIRCUIT: 3-4 ROUNDS
- 20 Bulgarian Split Squat (10 Each Leg)
- 20 Alt. Lunge Jumps
- 10 Hamstring Sliders

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

BW Bulgarian Split Squats

- Get into a lunge position
- Explode/Jump up and switch your feet in the air landing in a lunge on the opposite side
- Working back and forth for time or reps

Alternating Lunge Jumps

- Start in a glute bridge position, weight in your heels
- Slide your heels in toward your glutes, engaging your hamstrings
- Slide your heels out with control
- Repeat for time or reps

Hamstring Sliders

Circuit 3

W3/D3 Day 17

Demarcus

It was amazing great workout 💪🏽💪🏽

Faviel

Jay Lomas

W1/D1 Day 1

W3/D3 Day 17

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