Name: Playbook - Alina Astilean - Day 4: Full Body Conditioning
Uploaded: 2021-07-23T03:31:17.216Z
Duration: 60 min
Description: Day 4: Full Body Conditioning

Jodi

Holy cow! That was hard but such a good full body workout

Hi Alina! I don’t have a barbell in the gym but assume I can just use dumbbells…for that exercise, do you recommend a certain position for them? Like palms facing in as I push up, or palms facing forward? Or does it matter? Thank you!

This workout is slightly more advanced- please modify as needed based on current level of fitness.

Circuit 1
2-3 Sets
Barbell Thrusters x10-12
Bench Side to Side Jumps x10-15 per side
Plank Oblique Crunches :20/side

Circuit 2
2-3 Sets
Kneeling Med Ball Slams x10-12
Bench Straddle Jumps x:30
Walkout Push Ups x6

Circuit 3
2-3 Sets
Bent Over Dual Dumbbell Row x12-15
Bench Side to Side Steps x8-12/side
Alternating Curtsy Lunges x8-12/side

Challenge Piece (Optional)
6x 25 seconds on/ 15 seconds off
Erg Row (can do burpees if no row machine is available)

Cardio- 15 to 20 minutes steady state cardio of choice
2-3

Barbell Thrusters x10-12
Bench Side to Side Jumps x10-15 per side
Plank Oblique Crunches :20/side

-start with barbell supported at the top of your chest, with elbows high 
-drop into your squat, and as you come up, press bar directly above your head, driving your head slightly forward through your arms
-ensure elbows are fully locked out at the top of the rep
-for more efficiency, pretend like you are trying to “pull the bar down towards you” as you bring it back down

Barbell Thrusters

-place hands onto the bench with your body off to one side
-jump over the bench from side to side

Bench Side to Side Jumps

-x:20/side
-lay on one side, with the same arm extending out perpendicular to your body 
-keep heels and toes together
-think to “bend” directly in the middle, aiming to get your hand to make contact with your feet as they simultaneously come up
-if straight legs is too challenging, bend your knees and drive them in towards your chest as you come up (look at half plank oblique crunch exercise)

Plank Oblique Crunches

Circuit 1

Kneeling Med Ball Slams x10-12
Bench Straddle Jumps x:30
Walkout Push Ups x6

-start in a kneeling position, with both hands on the ball
-bring the ball up overhead, ensuring that your biceps are by your ears and elbows are fully locked out
-as you slam, keep your hips tucked to engage your abs and prevent yourself from overarching your back

Kneeling Med Ball Slams

-start by holding on to the bench with both hands, with legs each "straddling" one side
-keeping abs tight and upper body engaged, simultaneously jump both feet to the top of the bench, ensuring you catch in a stable position
-jump (or step ) back down, and repeat the movement

Bench Straddle Jumps

-x6 Reps
-Start in an upright position. With a slight bend in the knee, reach down and touch your toes and begin the walkout. 
-Gradually walk your hands forward into a push-up position.
-Maintain a neutral spine and tight core throughout, not allowing the slower back to slouch.
-Push-up and gradually walk hand back in to starting position.

Walkout Push Ups

Circuit 2

Bent Over Dual Dumbbell Row x12-15
Bench Side to Side Steps x8-12/side
Alternating Curtsy Lunges x8-12/side

-start in a bent over position, back arched, and your weight pushed back onto your glutes and heels to ensure good postural support
-extend arms straight down, holding on to a DB in each
-as you pull up, try to get your elbows as high as you can, while always keeping them very tight to your ribs
-tuck your chin and look down and forward

Bent Over Dual Dumbbell Row

-start on one side of the bench, with the inner foot elevated on top
-powering off the elevated leg, "jump" and bring the opposite foot up to the bench, moving your body weight side to side

Bench Side to Side Steps

-x8-12/side
-start standing, holding your weights by your sides
-step back into a "curtsy" position, and bend the back knee to drop as close to the ground as you can
-step up and alternate to the other side, repeating the same motion
-try to shift your keep your upper body mostly upright

Alternating Curtsy Lunges

Circuit 3

6x 25 seconds on/ 15 seconds off

Erg Row (can do burpees if no row machine is available)

-strap both feet in, and grab the handle 
-pressing through your feet, start pulling on the handle, keeping shoulders retracted and back engaged 
-aim for your sternum
-keep wrists neutral throughout

Rowing Machine

Challenge Piece (Optional)

Cardio- 15 to 20 minutes steady state cardio of choice

Day 4: Full Body Conditioning

This was wonderful! It was a great leg workout and easy to follow. Thank you Alina!

Day 4: Full Body Conditioning

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