Name: Playbook - Alice (Pineapplebrat) Klomp - W4/D1 Full body
Uploaded: 2021-08-15T19:42:52.075Z
Duration: 45 min
Description: W4/D1 Full body

Anna

Warmup x 3
- Box squat 10
- Shoulder taps 10 per side
- Jumping Jacks 20

Circuit x 3
- Reverse lunges 10 per side
- Burpees 30 seconds
- Donkey kicks 10 per side
- Rocket launchers 30 seconds

Superset x 3
- Bench dips  10
- Reverse plank 30 seconds

Abs x 3
- Scissors kicks	30 seconds
- Shoulder taps 30 seconds
- Russian twist with lift	30 seconds

- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Bench Sit Squats

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder Taps

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

Warmup

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating sequence on the opposite side

Reverse Lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Raise your leg engaging your glute
- Keep your hips squared

Donkey Kickbacks

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and pulse twice then jump up
- Use your arms for momentum
- Land softly

Rocket Launchers

Circuit

- Keep your elbows close to your body
- Reach parallel 
- Extend you arms to come up engaging your triceps

Tricep Bench Dips

- Sit on your butt with your hands firmly on the ground behind you 
- Extend your body into a reverse plank position
- Hold for time

Reverse Planks

Superset

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down while criss crossing the feet
- Keep core tight and activated

Scissor Kicks

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

W4/D1 Full body

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