Name: Playbook - Tune Into Fitness - W5/D4
Uploaded: 2022-11-30T18:25:25.587Z
Duration: 45 min
Description: W5/D4

Circuit:
1. Jump Rope
2. Knee to Squat Jump
3. Squat Twist 
4. Tuck Jumps
5. Banded Squat to Row
6. Banded Front Raise to Upright Row
7. SL Oblique Crunch
8. Ball Russian Twists

1. Jump Rope
2. Knee to Squat Jump
3. Squat Twist 
4. Tuck Jumps
5. Banded Squat to Row
6. Banded Front Raise to Upright Row
7. SL Oblique Crunch
8. Ball Russian Twists

- Jump rope with the rope passing under your feet once each jump

Jump Rope

- Start in a kneeling position
- Walk your feet up into a squatted position
- Jump up out of the squat
- Land softly then walk your feet back to kneeling

Knee to Squat Jump

- Hold a single dumbbell forward of the chest
- Squat down and as you extend, drive one knee forward and up as you rotate through the torso
- Repeating back and forth for time or reps

DB Squat Twist

- Stand with feet shoulder width apart
- Squat down slightly
- Jump off the ground, while in the air, tuck your knees to your chest
- Land softly and repeat

Tuck Jumps

- Loop the band about belly button height on the rack
- Hold the ends of the band in each hand
- Sit your hips back and down into a squatted position
- Pull the band back toward the bottom of your chest
- Release the band back to starting position and repeat

Banded Squat to Row

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands forward and up to shoulder height
- Lower your hands releasing the tension from the band
- Pull the band up raising your elbows up and to the sides, pulling the band towards your chin
- Keeping the band close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the band back to starting position

(1 Front Raise + 1 Upright Row = 1 rep)

Banded Front Raise to Upright Row

- Start in an elbow plank position
- Tuck one knee forward, focusing on your oblique 
- Return to starting position
- Complete desired reps then repost on the opposite side

12 reps each side

Single Leg Oblique Crunch

- Lean back to about 45 degrees and raise your legs off the floor
- Slam the ball from one side to the opposite side
- Working back and forth for time or reps

30 total reps (15 reps each side)

W5/D4

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