Name: Playbook - MIDAS MVMT - Day 9
Uploaded: 2021-12-30T08:11:06.468Z
Duration: 35 min
Description: Day 9

- Complete each circuit in the order listed. 
- Take 20-30 Seconds after the warmup circuit before starting the active circuits
- Take One Minute breaks between each active circuit.
- Take 20-30 seconds after the last active set before starting the cooldown.

Complete each exercise simultaneously with no breaks. Move at a slower pace than normal to avoid getting tired and complete 2 rounds of the circuit. No breaks between both circuits either!

- Build momentum slowly. 
- Move at your own pace.

Running in Place

Burpee

- From a wide stance, Lunge wide to one side until you feel the stretch in your inner thighs.

Alt Side Lunge Stretch

- Build momentum and a good rhythm.
- Move at your own pace.

Push Jack

- Squat until your Glutes are below your knee level.

Squat

5 Minute Warmup

Complete each exercise for 40 seconds and take 20 second breaks between each exercise. Increase or reduce the rest and work time as needed.

- From a standing position, walk into a Plank.
- Make sure your body is parallel with the ground before walking back up.

AB Walkout

- Use a wide stance with toes pointed Outward.
- Keep tension in your Legs. Pulse and do not completely stand erect.

Pulsing Sumo Squat

- Crunch your upper body until you feel your upper ABS each time.

AB Crunch

- Pace yourself and make sure you're getting full leg extensions each time.

Bicycle

- Switch the leg you step down with each rep.
- Move at your own pace.

Stepdown

- Complete one Jumping Jack and tap both Toes Out wide for one Rep of this exercise.
- Move at your own pace.

Jumping Jack x Wide Toe Tap

- Complete 3 Bicycle Kicks before crunching. Do that continuously for the specified time.

3 Bicycle x AB Crunch

- Build momentum but control your movements.

Split Lunges

Fullbody & ABS 1

- Complete one Rep of Jumping Jack and one Rep of each toe tap to account for one Rep of the hybrid.
- Move at your own pace.

Jumping Jack x Alt Toe Tap

- From a low Plank position, twist from one side onto the other.
- Keep your back as straight as you can

Twisting Side Plank

- Lunge backwards until your front leg forms a 90 degree angle each time. Then complete a knee jump to finish one Rep of the hybrid.

Reverse Lunge x Knee Jump

- Twist until your legs are almost touching the floor on one side.
- Use arms as support.

Windshield Wiper

- Build momentum and maintain it throughout

Alt Knee To Elbow Jumps

- Mimic a woodchopping motion.
- Make sure you stretch out wide before chopping.
- Complete one side, Switch sides and complete for the other side.

Woodchopper

Lift each leg as high as you can each time.

BW Flutter Kick

- Complete 3 reps of mountain climbers and then immediately complete a Scissor kick for one rep of this hybrid.

BW 3 Mountain Climber x Scissor

- From a low Plank position, rock back and forth with your toes.

BW Rocking Plank

Fullbody & ABS 4

Do this when your body is warm like after a workout session. Hold each stretch for 30 Seconds.

- Hold your arms behind your back and lean forward lifting your arms as high as you can.

Chest Opener + Forward Bend

-  Let one arm hold the weight of the one that's crossing your body.
- Switch and repeat for the other Arm.

Crossbody Stretch

- Try to hold onto both Elbows with esch hand and hold that position throughout.

Kneeling Upperbody Stretch

- Hold and pull until your feel a stretch your Quadriceps.
- Switch and repeat with the other leg.

Kneeling Quad Stretch

- Reach for your toes and hold for the designated time without bending your knees. 
- Reach as far as you can if you can't touch your toes.

Seated Forward Bend

- Lift your upper body to form an arch and hold that position.

Cat Pose

- Use a towel, a shirt or both hands to hold the weight of one leg.
- Switch and complete for the other leg.

Day 9

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