Name: Playbook - Aubree Aldous - W2/D4 FULL BODY
Uploaded: 2023-04-13T02:50:34.975Z
Duration: 35 min
Description: W2/D4 FULL BODY

Shannon

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

Bree

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB Lateral raises

- 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

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

- MODIFICATION: high plank with elbows extended
- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Circuit 1

- Hands shoulder width apart and raise to upper chest level

Upright row

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

Circuit 2

Db goblet squat + reverse lunge

Weighted sit to stand

Around the world

Circuit 3

W2/D4 FULL BODY

Aubrey

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

W1/D3 BACK

Love the combinations of movement. 👌👌👌

W1/D4 FULL BODY

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

W2/D3 BACK

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W3/D2 LEGS

W3/D3 BACK

W3/D4 FULL BODY

W3/D5 CORE + CARDIO

W4/D1 ARMS

I love these work outs! Thanks 🤍🤍🤍

W2/D4 FULL BODY

Community

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