Name: Playbook - Brittan Pack - Get Up W3/D5 AMRAP TOTAL BODY
Uploaded: 2023-12-26T19:39:40.633Z
Duration: 30 min
Description: Get Up W3/D5 AMRAP TOTAL BODY

AMRAP = as many rounds as possible. You got this! 🙌🏼

Repeat circuit until time is up!
Aim for as many rounds as possible

- 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

*dumbbells optional! Add to intensify

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge (alt. Legs)

Stay low while sliding your hips side to side in a lateral lunge

Low side to side lateral lunge

- Bring one leg back behind your front leg as if ice skating
- hop to other side, landing softly

Skaters

W3/D5/C1 AMRAP

Perform as many rounds as you can in 10 min!

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- 1 count up 3 counts down

3 count Dumbbell hammer curl

- perform a tricep push up 
- go into down dog
- reach one a to opposite toe or ankle
- come back into a plank and tricep push up again

Tricep push up to down dog toe tap

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

W3/D5/C2 AMRAP

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- push back up with your hands and hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Get Up W3/D5 AMRAP TOTAL BODY

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