Name: Playbook - Warrior Fit - W1/D4 Full Body
Uploaded: 2023-03-18T22:09:04.239Z
Duration: 45 min
Description: W1/D4 Full Body

10 Commandos
10 Reverse Lunge + Knee Drive (each leg)
12 Plank Pikes
12 Wide Push-ups
12 Jump Squats
30 Russian Twists
15 Chair Dips
12 Laying Abductors (each leg)

Repeat Circuit 4-6x

- Start in a high plank position
- Bring your elbows down to the ground into a forearm plank
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other, walking the hands back up to high plank

Commandos

- Place the majority of the weight into one leg, as you step the opposite leg back
- Keeping your chest up and your hips squared, lower down until your back knee almost touches the ground
- Drive through your heel and mid-foot to stand back up, stepping your back leg in and driving the knee forward and up
- Complete desired reps then repeat on the opposite side

Reverse Lunge + Knee Drive

- Start in a high plank position, feet on a sliding surface
- Lift your hips up toward the ceiling as you slide your feet inward to a piked position
- Slide your feet back out to starting position
- Engaging your core throughout the movement

Plank Pikes

- Start with your hands placed wider than the shoulders 
- Bend at the elbows to lower down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you press up

Wide Push-ups

- Start with your arms by your side, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down until your upper thighs are parallel, or lower, to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- When you touch the floor again, immediately squat down and jump again

Jump Squats

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, reaching toward the floor on each side

Russian Twists

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the chair with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair Dips

- Lie on your side with your legs extended straight away from your body
- Hold your feet together in neutral position (at 90 degrees to your shinbone) and your lower arm bent and positioned under your head for support, while the upper arm rests upon your upper hip
- Your hips and shoulder should be aligned vertically to the floor, head should be aligned with your spine
- Exhale and gently raise the upper leg off the lower leg while keeping the knee extended and the foot in a neutral position (avoid flexion and extension)
- The hips should remain vertical to the floor and the knee of the raised leg should point straight away from you (do not rotate upward towards the ceiling or downward towards the floor)
- Continue raising the leg until the hips begin to tilt upwards or until your feel tension develop in your low back or oblique muscles.
- Gently inhale and slowly return your raised leg to your starting position in a controlled manner
- Complete desired reps then repeat on the opposite side

W1/D4 Full Body

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