Name: Playbook - Warrior Fit - W4/D4 Full Body
Uploaded: 2023-03-18T22:09:04.380Z
Duration: 45 min
Description: W4/D4 Full Body

25 Air Squats
25 Push-ups
25 Standing Crunches
25 Straight Legged Deadlifts 
25 Burpees
25 Rows
25 Chair Dips
25 Bicep Curls

Repeat Circuit 4x

- 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

- Start with your hands just outside 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

Push-ups

- Stand with feet shoulder width apart and hands at your head
- Bring one knee up as you crunch down bringing your knee and elbow together
- Return to the starting position and repeat on the opposite side
- Alternating back and forth for time or reps

Standing Crunches

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Straight Legged Deadlifts

- Stand with your feet shoulder-width apart
- Push your hips back, bend your knees, and
place your hands on the floor directly in front of your feet
- Jump your feet back to softly land on the balls of your feet in a plank position
- Lower your body all the way onto the floor, keeping core engaged
- Push-up to lift body off the floor and return to plank position
- Jump your feet back so that they land just outside of your hands
- Reach your arms over head and explosively jump up into the air
- Land and immediately lower back into a squat for your next rep

Burpees

- Stand on a resistance band, bending forward slighly, and hold both handles just under your knee
- Squeeze your shoulder blades together and pull/row the band up towards your ribs
- Lower the band, releasing the tension on the resistance band

Rows

- 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

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

W4/D4 Full Body

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