Name: Playbook - Brittany Hoskins - Full Body (WEEK1)
Uploaded: 2024-05-16T16:25:34.994Z
Duration: 59 min
Description: Full Body (WEEK1)

Use bands/assisted pull-up machine as alternatives!

Pull-up

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

Wall Sit -> Lunges

**add weight each set**

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Keep arms parallel to the floor
- Get a deep stretch and extend out fully contracting your triceps

Kneeling tricep overhead extension

Bicep Curl -> Overhead Tricep

- Hands shoulder width apart and raise to upper chest level

Upright row

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

** 10 per side - 20 total **

Shoulder taps

Upright Row -> Shoulder Tap

** 10 per leg, 20 total **
- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Full Body (WEEK1)

Lower Body (WEEK1)

Run 1 (WEEK1)

Steps + Abs (WEEK1)

Run 2 + Upper Body (WEEK1)

Run 3 (WEEK1)

Rest (WEEK1)

Lower Body (WEEK 2)

Run 1 (WEEK 2)

Steps + Abs (WEEK 2)

Run 2 + Upper Body (WEEK 2)

Full Body (WEEK 2)

Run 3 (WEEK 2)

Rest (WEEK 2)

Lower Body (WEEK 3)

Run 1 (WEEK 3)

Steps + Abs (WEEK 3)

Run 2 + Upper Body (WEEK 3)

Full Body (WEEK 3)

Run 3 (WEEK 3)

Rest (WEEK 3)

Lower Body (WEEK 4)

Run 1 (WEEK 4)

Steps + Abs (WEEK 4)

Run 2 + Upper Body (WEEK 4)

Full Body (WEEK 4)

Run 3 (WEEK 4)

Rest (WEEK 4)

Lower Body (WEEK 5)

Run 1 (WEEK 5)

Steps + Abs (WEEK 5)

Run 2 + Upper Body (WEEK 5)

Full Body (WEEK 5)

Run 3 (WEEK 5)

Rest (WEEK 5)

Lower Body (WEEK 6)

Run 1 (WEEK 6)

Steps + Abs (WEEK 6)

Run 2 + Upper Body (WEEK 6)

Full Body (WEEK 6)

Run 3 (WEEK 6)

Rest (WEEK 6)

Full Body (WEEK1)

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