Name: Playbook - Brittan Pack - W2/D5 AMRAP
Uploaded: 2023-12-26T19:39:40.565Z
Duration: 30 min
Description: W2/D5 AMRAP

AMRAP = as many rounds as possible!
Complete the desired number of reps per move and continue to repeat the circuit until the 10 minutes are up! 🥵

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

- 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

Perform a static lateral lunge, arms reach up and over your head as you go side to side

Rainbow lateral lunge

-knees and toes slightly turned out at 45 degree angle
- come down into a low squat, touching the floor if you can
- hop up, raising hands above your head
- land softly and repeat

Frog hops

W2/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 dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- 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

Burpee to the floor

W2/D5/C2 AMRAP

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over row

-on hands and knees, tighten your core to lift/float your knees off the ground
-swing hops to one side without sinking into your shoulder
-advanced - kick leg through
-modified - stay on hip (first part of demo)
-come back to original position with knees floating

Quad stance kick through

-Come into a narrow squat
-Hop forward into a wide squat
-hop back into a narrow squat
-hop back into a wide squat
-hop forward into a narrow squat
(Shape of a diamond)

W2/D5 AMRAP

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