Name: Playbook - Alina Astilean - Day 4: Full Body
Uploaded: 2021-09-10T16:26:27.663Z
Duration: 45 min
Description: Day 4: Full Body

Day 4: Full Body


Circuit 1
2 to 3 sets

Leg Press x 12 to 15 
Dumbbell Renegade Row x 8 per side (can also do with knees down)
Plank Jacks x 30 sec


Circuit 2
2 to 3 sets 

DB Squat Thrusters x 12 to 15
DB Chest Press With Rotation x 12 to 15 
Army Crawls x 3


Challenge Piece (please only do if you are comfortable with KB Swing technique) - can replace with burpees otherwise, or do KB swings with no band.

Resistance Band KB Swings 
5 to 6 sets x 25 seconds as many reps as possible/15 sec rest

-position your feet on the press slightly wider the shoulder width
-pull to super into the seat using the handles by the side, keeping abs tight and preventing lower back from arching 
-go as deep as you can at the bottom, driving through the heels of your feet on the way up

Leg Press

-start in a plank position, holding on to a DB in each hand
-keep feet wide for stability
-start by rowing (pulling) the DB on one side, keeping your elbow as close to your ribs as possible, and shifting your weight slightly towards the other side 
-return to the bottom, and repeat the movement on the other side

Alternating Dumbbell Renegade Rows

-start in a plank position on your elbows, with feet together in the middle 
-as you hold your plank, jump open and closed with the feet 
-make sure you do not arch your back or stick your butt up

Plank Jacks

Circuit 1

-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

-lay flat on your back, keeping feet on the ground
-arch your back as much as possible, and keep shoulder retracted and pinned to the bench 
-start with DBs at slight angle (good starting position is with one head of the DB right where your armpit is) 
-press both DBs at the same time, and start to rotate until you grip is fully facing in the other direction (knuckles facing out vs towards you)
-as you descend, start rotating your grip again and reset at starting position once you get to the bottom

DB Chest Press with Rotation

-start in a plank position, with elbows down on the ground
-move forward by "crawling" one elbow at a time, alternating back and forth
-your feet should be stepping lightly behind you, without bending at the knees (the straighter you can keep your legs, the better)
-once you get to the end of the distance you want to cover, start by reversing the movement until you get back to your starting point

Army Crawls

Circuit 2

(please only do if you are comfortable with KB Swing technique) - can replace with burpees otherwise, or do KB swings with no band.

- start by tying a band directly in the middle of your KB handle 
-set it on the ground and place one foot on either side 
-pick up the KB, making sure you have tension in the band 
-start hinging at the hips, and drive your glutes forward as the KB rises up
-because the band adds a lot more resistance, you will need to be much more aggressive with the drive forward to get the KB all the way up
-start with a light band to ensure you feel comfortable with the movement

Resistance Band KB Swings

Challenge Piece

Day 4: Full Body

Cool 
Finally did correctly the ampr but its just uncomfortable changing so much, between weights but manageable and it rocks!!!!

Lillian

Dude! I didn’t understand the ampr at the end and i was doing each ex for 8 min jajaja dead!!! Next time i do it correct 
I like it!!!!

Day 4: Full Body

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