Name: Playbook - X2: Omar x Emily - W6/D3: Cardio
Uploaded: 2021-01-18T11:47:55.709Z
Duration: 35 min
Description: W6/D3: Cardio

Hit a 10 min warmup, 20 min cardio push, 10 min cool down of a light jog

Repeat warmup circuit twice before completing the cardio

Start in a standing position and walk out into plank and back up to stand.

Walk Outs

Squat down and grab your feet, extend your hamstrings into lengthened position and drop back into squat.

Deep Squat To Hamstring Stretch

In a straight arm plank position step forward planting the foot as close as you can to your hand, alternating back and forth.

Plank Step Forwards

Lay flat on your stomach, arms above your head. On your exhale lift both legs and arms off the ground. Flow with your breath.

Superman

Keep your leg as close to your body as possible and reach your leg across your body by rotating the spine.

Repeat 10 each side

Laying Cross Overs

Warm-up

DETAILS:
➡️ 30 sec sprint, hop on side 15 sec recovery
➡️ Repeat this pattern for the duration of 20 min!


Can be done outside or on a treadmill

Modification:
➡️ can complete on any cardio machine

Interval Workout

W6/D3: Cardio

Shrey

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

Rudy

W1/D7: Active Recovery

W2/D1: Upper Body

Anil Yavuz

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

Khalil Blaine

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W2/D6: Mobility

W2/D7: Active Recovery

W3/D1: Upper Body

kevin

W3/D2: Lower Body

W3/D3: Cardio

Martin Garcia

W3/D4: Total Body

W3/D5: Cardio

W3/D6: Mobility

W3/D7: Active Recovery

Great bro you're the best out of all trainers in playbook....awesome transformation due to your workout

W4/D1: Upper Body

W4/D2: Lower Body

W4/D3: Cardio

W4/D4: Total Body

W4/D5: Cardio

W4/D6: Mobility

W4/D7: Active Recovery

🤦🏽‍♂️Failed in the last cluster. But got it done. Took a couple try’s for the 15 secs. Ended up with 8-11-15-13-15-15 Sec sets.

W5/D1: Upper Body

Enjoy every moment of it🔥💯
Cannot wait for your new workouts!

Benito

W5/D2: Lower Body

Kaizen

W5/D3: Cardio

One of the best workout what i have done from this site.🔥

W5/D4: Total Body

W5/D5: Cardio

🧏🏽‍♂️ — Did someone say the deposit hit?

W5/D6: Mobility

Thankful for these mobility and recovery days. I’ve considerably seen massive changes in my strength due to them. Along my nutrition, only 5 weeks in.

W5/D7: Active Recovery

W6/D1: Upper Body

Real gains without big weights! 
Amazing💯

Cannot feel my hammies.

Hope that you will upload new contents!!!💯💪🏻

Beni

Incredible! Took me just under 2 hours to complete it but got there in the end. Looking forward to tomorrow’s 👊❤️

W6/D3: Cardio

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