Name: Playbook - Tune Into Fitness - W5/D2
Uploaded: 2022-11-30T18:25:25.578Z
Duration: 45 min
Description: W5/D2

1. Decline Push Ups 

Circuit:
2. 90 Degree Jump Squats
3. SA Devil Press
4. Speed Skaters
5. Banded Crunches 
6. High Knees to Burpee
7. Banded Crab Walks 
8. Lateral Raises

- Start in a piked position with both feet elevated on the bench
- Bend your elbows lowering yuppie head toward the floor
- Entend both arms, pressing yourself back up to starting position

Decline Pike Push Up

2. 90 Degree Jump Squats
3. SA Devil Press
4. Speed Skaters
5. Banded Crunches 
6. High Knees to Burpee
7. Banded Crab Walks 
8. Lateral Raises

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Jump up out of the squat to full hip extension as you turn 90 degrees 
- Land softly and repeat turning back to the front
- Repeat turning to the opposite side

90 Degree Jump Squat

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Stand up, swinging the dumbbell between the legs
- Clean and press the dumbbell up reaching full extension at the top
- Complete desired reps then repeat on the plate side

6 reps each side

DB Single Arm Devils Press

- 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

Speed Skater

- Attach the band high on the rack
- Grip the band just forward of your face
- Crunch down, rolling your ribs towards your hips, engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position and repeat

Banded Kneeling Crunches

- Run on the spot with high knees 5x
- Complete a single burpee

High Knees to Burpee

- Start with a band placed just above the knees
- Sit your hips back and down into a quarter squatted position
- Walk laterally for desired reps/steps then repeat in the opposite direction

10 steps each direction

Banded Crab Walks

- Stand tall holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

W5/D2

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