Name: Playbook - The Lost Breed - W4/D1 Day 22
Uploaded: 2022-03-03T14:05:25.376Z
Duration: 45 min
Description: W4/D1 Day 22

Gylain

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Lateral Shuffles
- Toe Taps to Push Up
- 6 Lateral High Knees Tuck Jump

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Jump Squats 
- Sprawl Squats 
- Pulse Squats

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Lunge Squat Combo 
- Plank Leg Raise 
- Hip Twists

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Lateral Shuffles
- Toe Taps to Push Up
- 6 Lateral High Knees Tuck Jump

- Shuffle laterally 3-4 steps each direction
- Reach down as you squat, touching the floor at each end

Lateral Shuffles

- Start in a push-up position
- Pike your body, touching one hand to the opposite toe
- Repeat on the other side
- Complete a push up

Toe Touches to Push Up

- Run laterally for 6 reps
- Complete a tuck jump
- Repeat the opposite direction

Lateral High Knees Into Tuck Jump

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Jump Squats 
- Sprawl Squats 
- Pulse Squats

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

Jump squats

- Place your hands on the floor
- Hop back bringing your body to a plank 
- Hop forward landing in a low squat
- Repeat for time or reps 
- Increase speed as you feel comfortable

Sprawl Squats

- Stand with feet shoulder width apart
- Lower into the bottom of a squat 
- Start standing back up and stop short of full extension 
- Pulse for desired reps

Squat pulses

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Lunge Squat Combo 
- Plank Leg Raise 
- Hip Twists

- Complete a forward stepping lunge on each leg
- Complete a single squat

BW Lunges + Squat Combo

- Start in an elbow plank position
- Alternately lift and lower each leg with control

Plank Leg Raise

- Double hop in place, twisting your hips to the side every other hop 
- Switch the direction you turn your hips each time

Hip Twists

Circuit 3

W4/D1 Day 22

Demarcus

It was amazing great workout 💪🏽💪🏽

Faviel

Jay Lomas

W4/D1 Day 22

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