Name: Playbook - Alina Astilean - Day 3: Full Body
Uploaded: 2021-09-16T03:05:29.404Z
Duration: 45 min
Description: Day 3: Full Body

Circuit 1 
2 Sets

Walkout to Shoulder Tap x1:00
Air Squat x15

Circuit 2
2-3 Sets

DB Deadlifts x12-15
Single leg hip thrusts x10-12/side

Circuit 3
2-3 Sets

Resistance Band Ts, Ys, and Is x1:00
Seesaw Planks x1:00

EMOM 8-10

EMOM 8-10, every minute on the minute for 8 to 10 minutes perform:
Max DB Squat Thrusters in :30

2 Sets
Walkout to Shoulder Tap x 1:00
Air Squat x 15 Rep

-start with your feet hip-width apart
-bending from the hips, reach for the ground and place your palms on the floor in front of your feet
-slowly shift your weight onto your hands and begin walking them forward until your body is in on straight line from your head to your heels
-keep walking until your body is in a straight line from your head to your heels, bracing your core and making sure your hands are stacked directly under your shoulders
-tap the left shoulder with your right hand then tap the right shoulder with your left hand
-slowly begin walking back in to the starting position

Walkout to Shoulder Tap

-begin with your feet shoulder-width apart with toes slightly turned out
-slowly bend at the knees and drop your hips to lower your body
-keep the weight in your mid-foot and avoid raising the toes or the heels
-ensure the knees are in line with the toes
-press through the floor back up to the starting position

Air Squat

Circuit 1

2-3 Sets
DB Deadlifts x12-15
Single leg hip thrusts x10-12/side

-keeping DBs by your side, hinge at the hips and start to descend down towards your feet
-keep knees slightly bent, gaze forward and down, shoulders retracted and lats engaged 
-once you are at the bottom, squeeze your glutes and drive your hips back forward 
-start with lightweight and ensure you are comfortable with technique before scaling up

DB Deadlifts

-start with your mid back on the bench, one foot on the ground, and the other fully elevated 
-keep upper chest and gaze forward (pretend there is a mirror in front of you, and you can see your upper chest in that mirror the entire duration of the movement)
-drop your glutes towards the ground before “thrusting” and driving your hips back up to the top 
-press through the heel of the foot that’s on the ground, and make sure you feel that same glute engaging (vs your quad)

Single leg hip thrusts

-begin in a supine position on the floor
-bend both knees, placing your feet flat on the ground with your feet close to your glutes
-extend the hips driving up from the floor into a glute bridge
-placing the weight on the heels, begin taking small steps out
-walkout as far as possible while keeping the hips off of the floor 
-begin walking back in

Hamstring Walkouts

Circuit 2

2-3 Sets
Resistance Band Ts, Ys, and Is x1:00
Seesaw Planks x1:00

-can use DB's or resistance bands
-start by standing upright, with either 1 or 2 feet on the resistance band (RB) 
-for the first rep, raise both arms directly out to the side in a “T”
-for the second rep, raise both arms slightly more inward in a “Y”
-for the last rep, raise both arms straight out front in an “I” 
-repeat all 3 again starting from the top

Resistance Band Ts, Ys, and Is

-set up in a plank position
-place elbows firmly on the ground keeping the shoulders in line with the elbows
-maintain tension through the glutes and core and begin shifting your bodyweight forward and backward

Seesaw Planks

Circuit 3

EMOM 8-10, every minute on the minute for 8 to 10 minutes perform:
Max DB Squat Thrusters in :30

-start by standing upright, with both DB's on your shoulders in a front rack position 
-drop into your squat, keeping chest up and eyes forward
-as you come up, press your DB's above your head until you fully lock out your elbow
-bring them down to your shoulders and repeat the movement

DB Squat Thrusters

EMOM 8-10

Day 3: Full Body

Day 1: Lower Body

Day 2: Cardio + Core

Day 4: Upper Body

This workout is great!!! Love the tricep sets ♥️

Whooo that was great!! One question tho—is it supposed to be labeled “lower body”?

Day 3: Full Body

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