Name: Playbook - Tire Trained - Conditioning: Progressive Couplets
Uploaded: 2024-04-03T03:25:50.362Z
Duration: 45 min
Description: Conditioning: Progressive Couplets

10 Minute Progressive Couplets

Each (A) exercise has a static rep or distance set. Each (B) exercise has a progressive rep set.

Set the timer for 10 minutes for each couplet. Complete the (A) exercise for designated static reps or distance. Complete the (B) exercise in a progressive manner increasing reps by 3 every time the exercise is encountered (3-6-9-12, etc.) Alternate between (A) and (B) per the instructions above for the 10 minute period. How high can you get with the progressive reps?

1A. Deadlifts (6)
1B. Wall Ball Tap Sit-Ups (3-6-9-12)

2A. EZ Bar V-Up (6)
2B. Tire Flips (3-6-9-12)

BUY IN: 1/2 Mile Run
3A. Run (200 meters)
3B. Low Plank Knee to Elbow (3-6-9-12)

BUY IN = Complete before you do the other exercises.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift

- Lay on the ground with a med ball (12 lbs. suggested) in hand
- Hold the ball in with your arms tucked tight to your chest
- Bring your torso up, using your abdominal muscles to roll the body up to a seated position
- Tap the ball to a wall in front of you 
- Lower with a slow controlled movement keeping your core engaged

Wall Ball Tap Sit-Ups

Progressive Couplet #1

Complete the first exercise for 6 reps then move on to the second exercise for 3 reps. Go back to the first exercise for 6 reps each time and increase reps on the second exercise by 3 each time it is encountered.

- Lay down with an unloaded EX bar in your hands
- Hold the EZ bar above your head
- Inhale and brace your core 
- Raise the legs and bring the EZ bar and feet together until the body forms a ‘V’
- Exhale at the top of the move
- Lower the upper and lower body back to the ground with control

EZ Bar V-Up

- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump over bar and repeat

Burpee Over Bar

Progressive Couplet #2

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/2 mile = 800 meters

BUY IN: Run 1/2 mile

- Run at a good pace for you 
- Increase speed and intensity as you progress
- 1/8 mile = 0.125 mile = 200 meters

Running

- From a low plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- Left + right = 1 rep

Low Plank Knee to Elbows

Progressive Couplet #3

Conditioning: Progressive Couplets

Jessi

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Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

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Full Body Friday (3/10)

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

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Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Chyeanna

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Conditioning: Progressive Couplets

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