Name: Playbook - Avril Mathie - Full Body Explosiveness 2
Uploaded: 2021-12-23T02:46:13.554Z
Duration: 45 min
Description: Full Body Explosiveness 2

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Sierra

Sharon

Rows x 12-15
Fast Banded Shoulder Retractions x 20 seconds each side
Hip Raises x 12-15
Kettlebell Swings x 20-30
	x3

Lateral Banded Squat Walk (to failure)
Sidestep Shuttles (at least 4 steps each direction) x 20 
Shoulder Press x 12-15
Battle ropes alternating (fast) x 60-100 
	x3

- Kneel on a incline bench face down with a dumbbell hanging in each hand 
- Row the dumbbells up to your obliques 
- Lower the dumbbells to the starting position

Dumbbell rows

- Attach a band to a stationary object at roughy head height 
- Grip the band and pull it to your side in a rowing motion as fast as t=you can while maintaining good form

Fast banded shoulder retractions ( 20 sec each side 3 times)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Hip raises

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Circuit

-Place a band around your legs just bellow the knee
-Lower into the bottom of a squat 
-Shuffle to the side and back in the low position

Lateral banded squat walk (to failure each set)

- Side step and shuffle laterally for desired distance 
- Touch the ground at turn around 
-Shuffle back the opposite direction

Sidestep shuttles (at least 4 sets each direction)

- Sit on a bench with a dumbbell in each hand at your shoulders
- Press the dumbbells to full extension overhead 
-Lower the dumbbells back to the starting position

Shoulder press

- Whip the battle ropes up and down alternating arms 
- Keep your core tight

Full Body Explosiveness 2

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