Name: Playbook - Bambi fitness fitness - W1/D3 Full body Condition
Uploaded: 2024-01-06T16:39:39.714Z
Duration: 60 min
Description: W1/D3 Full body Condition

Week 1 day 3 power & endurance day !

This program is going to be a game changer for
athletes and even non athletes.
 

•Use full body warm guide to warm up!!

•Use full body stretch guide at the end of the session

•If you have any questions feel free to contact me through Direct message on instagram

- Jump rope with the rope passing under your feet once each jump
- pulling your knees up high. Keep your heels off the ground for the duration of the exercise

High knee Jump rope

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

Lateral sprints

- Begin by pulling barbell  up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat
-you’re going to increase the weight & decrease the weight each set

Barbell clean and press

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck x

From a lying position 

With a straight arm weight placed directly over the centre of mass ( above shoulder )

Contract your core, arm stays straight & push through at the top

Landmine single arm sit up

With feet wide create great balance

Generate enough power for a hang time  to switch the med ball 

Feet move with hands - gain a rhythm- strong core - great reps

Med ball switch push up

W1/D3 Full body Condition

W1 /D1 train like an athlete speed

W1/D2 Train like an athlete upper body strength

W1/D4 endurance day

W1/D5 shoulders & arms

Lower body plyo condition W2/D1

Train like an athlete W2/D2 upper body strength

W2/D3 endurance / speed day

W2/D4 leg day

Lower body plyo W3/D1

W3/D2 Upper body strength

W3/D3 leg day

W3/D4 full body Condition

Train like an athlete W4/D1 endurance/cardio day

W4/D2 Train like an athlete upper body strength

Lower body plyo W4/D3

W4/D4 Train like an athlete upper body strength

W4/D5 back & bicep day

Train like an athlete full body W5/D1

W5/D2 Train like an athlete upper body strength

W5/D3 endurance day

W5/D4 Lower body strength

W5/D5 shoulders & arms

Train like an athlete full body W6/D1

W6/D2 Train like an athlete upper body strength

W6/D3 endurance day

W6/D4 Lower body strength

W6/D5 Chest & bicep

Train like an athlete W1/D1

Agility & power

W1/D3 Full body Condition

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