HYBRID WORKOUT Runners Focus 01
Duration: 47 minutes
Equipment: Weight Plates, Resistance Band, Yoga Mat (optional)
Presenters: René Vogel, Reagan Kang, Romain Prévédello, Kazuteru Nobe, Dan Cohen, Kristin Andersson, Floris Dröes, Bram Prima Halim

1. WARMUP
LES MILLS GRIT #22 Cardio
3D Memory performed by Cookin' On 3 Burners feat. Kylie Auldist
MOVES: Jog Ots, Heels Up, High Knee Run, Shuffle Tap, Squat Burpee Jump, Pushup, Jumping Switch Climber, Long Jump, Shuffle

2. CONTRAST TRAINING
LES MILLS GRIT #22 Cardio
Fire City; Wild Wonder performed by Atman; Kozah feat. Otherside
MOVES: High Knee Run, Speed Squat Jack, Jumping Switch Climber, Air Tap, Lateral Leap, Block Jump, Frog Jump, Tuck Jump

3. COACH CALLS
LES MILLS GRIT #22 Cardio
Jaequan performed by Two Can & Savoi
MOVES: Drop Squat, Plyo Sumo Squat Jump, Mountain Climber

4. PLYOMETRIC
BODYATTACK #98
Live The Night performed by Not My Circus, Not My Monkeys made famous by W&W, Hardwell & Lil Jon
MOVES: Shuffle Ots, High Knee Run, Plyometric Lunge, Double Plyometric Lunge, Pulse Plyometric Lunge, Tuck Jump

5. AGILITY
BODYATTACK #98
PPAP (Pen Pineapple Apple Pen) performed by Holy Blink made famous by K-Poppers
MOVES: Wide Feet Bounce, Snowboard Bounce, Snowboard Jump, Ladder Run Ots, Double Jump, Side Bounce

6. STANDING STRENGTH 1
CXWORX #30
Rock The World performed by Spring Concord made famous by The Script
MOVES: Alternate Backward-Stepping Lunge with Plate Arc Combo, Resisted Rainbow Combo, Diagonal Push Press

7. STANDING STRENGTH 2
CXWORX #30
BANG performed by The Deleted MySpace Accounts made famous by Travi
MOVES: Horse Stance Lateral Leg Pointer, Horse Stance Leg Kicks, Horse Stance Leg Drops, Horse Stance Micro Circle, Alternate Squat and Kickback, Side Step & Side Leg Lift

8. HIP OPENERS
BODYBALANCE/BODYFLOW #80
I Like Me Better; Wild Thoughts performed by Zilla & Rex; D.U.L.L made famous by Lauv; DJ Khaled feat. Rihanna & Bryson Tiller
MOVES: Frog Pose, Wide Knee Childs Pose, Twisted Wide Knee Childs Pose, Camel Pose; Modified Half Lotus Pose Sequence, Lunge With Side Bend, Kneeling Lunge
9. FORWARD BENDS - HAMSTRINGS
BODYBALANCE/BODYFLOW #80
Save Yourself performed by Violet Disco made famous by Birdy
MOVES: Supine Hamstring Stretch, Supine Adductor Stretch, Supine Hamstring Stretch, Standing Forward Fold, Pyramid Pose, Twisted Triangle Pose, Bridge Pose, Extended Butterfly Pose