Name: Playbook - The Lost Breed - W4/D2 Day 23
Uploaded: 2022-03-03T14:05:25.382Z
Duration: 45 min
Description: W4/D2 Day 23

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- In & Out Plank Tucks 
- Jumping Jack Tuck Jump 
- Inchworm Push Ups

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Alt Push Up Combo 
- Alt Single Arm Plank 
- Dips

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Pike Press
- Lateral Front Raise Combo 
- Broad Jump Bear Crawl

FINISHER
- 100 High Knees 
- 100 Jumping Jacks 
- 100 Hip Twists

1ST CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- In & Out Plank Tucks 
- Jumping Jack Tuck Jump 
- Inchworm Push Ups

- Start in a high plank position
- Jack your feet out and in
- Jump your knees in to your chest and back out to starting position

In & Out Plank Tucks

- Complete one jumping jack then one tuck jump
- Repeating for time or reps

Jumping Jack Tuck Jump

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to Push Up

Circuit 1

2ND CIRCUIT: 3-4 ROUNDS
(30 SECONDS EACH)
- Alt Push Up Combo 
- Alt Single Arm Plank 
- Dips

- Alternate between wide and close push ups by walking your hands

Push Up Combo

- Place one hand on the floor
- Hop back bringing your body to a single arm plank 
- Hop forward landing and standing straight up
- Repeat alternating arms each rep
- Increase speed as you feel comfortable

Alt Single Arm Plank

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Circuit 2

3RD CIRCUIT 3-4 ROUNDS
(30 SECONDS EACH)
- Pike Press
- Lateral Front Raise Combo 
- Broad Jump Bear Crawl

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Press

- Raise your arms laterally up to shoulder height
- Lower with control
- Raise your arms forward and up to shoulder height
- Lower with control

Lateral + Front Raise (No Weight)

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Lower down to your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backward on your hands and feet
- Keep a neutral spine

Broad Jump to Bear Crawl

Circuit 3

FINISHER
- 100 High Knees 
- 100 Jumping Jacks 
- 100 Hip Twists

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

High Knees

- 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

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

W4/D2 Day 23

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