Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY AMRAP 🚨
Uploaded: 2023-04-13T02:50:35.067Z
Duration: 45 min
Description: THURSDAY - FULL BODY AMRAP 🚨

Complete as many rounds as possible in the time.

- Modification: Drop your knees so they are resting on the ground, focusing on hinging at the hips

Push-up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand in a wide toed out stance 
- Lower into a squat and pulse

Sumo squat pulses

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Circuit 1 AMRAP

2 crab walk + jump squat

- keep lower back touching the ground
- point toes and raise knees to 90 degrees
- hinge at the hips to lower both feet together
- tap ground
- slowly raise toes back to starting position

Ballet toe drops

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

Lateral lunge to narrow squat

Circuit 2 AMRAP

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

Heel touches

- Raise hips off the ground to a bridge position
- hands to your sides
- with weight in heel, walk out one foot at a time keeping toes off the ground
- pause in full extension
- walk in one foot at a time back to starting bridge position

Hamstring walk outs

Turbo

Turbo twist

Circuit 3

THURSDAY - FULL BODY AMRAP 🚨

Bree

Celene

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

THURSDAY - FULL BODY AMRAP 🚨

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