Name: Playbook - Bambi fitness fitness - W2/D1 Full body functional strength
Uploaded: 2024-01-06T00:22:05.637Z
Duration: 65 min
Description: W2/D1 Full body functional strength

Day 1 week 2 Full body condition work out muscular endurance & cardio ! Design to make you a better athlete 



Use full body  guide before you start to work out to activate muscles! (Upper body resistance)

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

With hands facing towards you perform a some pull-up controlled down explode  up

Pull up

- using both legs  
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging assisted Knee tuck

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Body weight warm up

With plams supinated 

Think in same terms as clean press / big hips / lock barbell out of press 

6 reps

Supinated clean + press

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom then explode up into a high jump

Trap bar deadlifts to jumps

- Run at a good pace for you 
- Working for 2 min & a 30sec rest

Medium jog

Hip thrust chest press

In a kickstand position/ perform a eccentric squat (3sec down )

Use momentum to create from lower body to cordon the DBS into a front rack position 

Perform a push press immediately 

6 reps on one leg

Kickstand squat clean press

Barbell stays in front of your face & bring your knees into a sprinter like position 

Alternating knees / big knee drive / strong posture & hip flexor

Barbell sprinter sit up

W2/D1 Full body functional strength

W1/D1 Muscular endurance + cardiovascular workout

W1/D2 Lower body plyometric/ body control day

W2/D1 Full body functional strength

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