Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY
Uploaded: 2023-04-13T02:50:34.944Z
Duration: 40 min
Description: THURSDAY - FULL BODY

Repeat each round as many times as possible in the allotted time.

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by jumping back down and landing softly or stepping backwards off the box

Box jumps

Squat to hammer curl

Jump lunges

- Complete lateral raise with one arm while holding opposite arm at the halfway curl point
- Switch and complete given # of reps with opposite arm

Db lateral raise with static hold

Heel touches

Circuit 1 AMRAP

Alternating bent over wide row

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again
- If you don’t have access to a rowing machine, use bands and repeat same motion.

Rower

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Hold one dumbbell with both hands

Bent over narrow db rows

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

Circuit 2 AMRAP

Sumo squat hold

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

Sumo squat pulses

Side single leg raise

Side single leg forward circle

Side single leg reverse circle

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clam

Circuit 3

THURSDAY - FULL BODY

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

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