Name: Playbook - Amanda Essen - Workout 5 - Full body
Uploaded: 2024-03-22T02:39:37.314Z
Duration: 60 min
Description: Workout 5 - Full body

- Start in push up plank position
- Lower into a pushup 
- Explode out of pushup and clap your hands while in the air
- Land on hands safely and repeat

Clap push up

- From a high plank position, hands under shoulders
- Bend at the elbows lowering your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Close grip push-up

- Lower your body back and down until your forearms are on the ground
- Shift your weight forward onto your hands and push yourself up to starting position 
- Repeating the sequence for time or reps

Tiger push-ups

Triset 1

- Lean slightly forward placing more tension on your chest

Dips

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

- Grab the handles with your palms facing forward
- Lean back slightly, keeping your chest up                                                                                                                                                                                  - Bring the handles down engaging your back as you pull
- Pause and return to the starting position

Plate loaded machine lat pulldown

Triset 2

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

Medicine ball squat

Medicine ball burpee

Triset 3

Lay on the floor with your elbows under your shoulders, hands flat on the floor and core engaged. 
Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line from your knees to your head. 
Hold the position for as long as you can or as istructed on your trainingplan.

Plank

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

Triset 4

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Kettlebell single arm swings

Keep the feet shoulder-width apart and hips still
Ensure your chest is lifted and your shoulders stay square pointing forwards
Arms should remain as straight as possible and shoulders down
Rotate the Kettlebell around the body in a circular motion around the hips
Pass the kettlebell from one hand to the other in front of the hips and directly behind the hips
Practice keeping everything nice and tight (core, abs, glutes) and motionless other than your arms

Workout 5 - Full body

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