Name: Playbook - Alina Astilean - Day 5: Full Body
Uploaded: 2021-09-10T16:26:27.667Z
Duration: 45 min
Description: Day 5: Full Body

Day 5: Full Body

Chipper 

Row Calories x 75 (can utilize other cardio equipment for equivalent amount of calories if no rower is available
Dual DB Front Squats x 60
Kneeling Med Ball Slams x 45
Plate Jump Burpees x 30
Push Ups x 15


Circuit 1 (core)
2 to 3 times

Kneeling Stability Ball Roll outs x 15 to 20
Stability Ball Pass Throughs x 8 to 10
Stability Ball V-ups x 15 to 20

A chipper workout starts with the full amount of reps listed for exercise 1, broken down however you would like.  Once you complete all the reps for exercise 1, move on and do the same for exercise 2 and so on.  Chippers are typically done with a focus on conditioning, so try and be as efficient as you can with your movements.  You can use this workout to test your improvements week over week. 

I would encourage you to select weights you find challenging, but doable, for each exercise listed.

-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

-keep DBs on your shoulders in front rack position 
-work to keep elbows high 
-drop as deep as you can within your squat

Dual DB Front Squats

-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

-setup a plate on the ground in front of you
-drop into your burpee by stepping or jumping back
-hands can be positioned on or off the plate 
-step or jump in and jump up onto the plate using both feet (you can step up if preferred)
-step or jump down and go into your next rep

Plate Jump Burpees

-place hands slightly wider then shoulder width, ensuring they are even with the middle part of your chest 
-keeping hips tucked, drop as deep as you can towards the ground 
-ensure you are not overly arching your back

Push Ups

CHIPPER

-start with the ball positioned under your forearms, keeping elbows close together 
-keeping hips tucked, and knees and toes on the ground, roll the ball out as much as possible using only your arms (the rest of the body should be stable)
-keep shoulders relaxed

Kneeling Stability Ball Roll-outs

-start with arms and legs extended straight out, laying flat on your back
-keeping legs completely straight, bring the ball up and meet it in the middle, passing it off to your hands
-go down towards the ground, making contact to the ground with both your feet and the ball
-head should stay down the entire time
-continue passing the ball back and forth between arms and legs (can keep knees bent to make movement easier)

Stability Ball Pass Throughs

-start with shoulder blades off the ground, pressing the stability ball into your legs 
-keep legs off the ground and toes pointed 
-using your hands, press the ball up towards your toes, trying not to move your legs back and forth
-keep rear delts off the ground the entire time, sliding the ball up and down with as much range of motion as possible

Stability Ball V-ups

Circuit 1

Day 5: 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 5: Full Body

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