Name: Playbook - Cate Sanders - FULL BODY-20 min
Uploaded: 2024-11-16T23:00:59.550Z
Duration: 20 min
Description: FULL BODY-20 min

Full Body-EMOM(Every minute on the minute)

Complete each exercise every minute, on the minute. 4 rounds! *As per usual, listen to your body’s needs each day, and modify where needed!

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
*Modification: Air squats(no jump)

Squat Jumps

- Get down on all fours, placing your hands on the ground slightly wider than your shoulders, place toes on a box or step behind you to elevate legs
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest , hips and head toward the floor together as one
- Get as close to the ground as possible
- Engage your chest and imagine you are pushing the ground away from you as you press yourself back up to starting position

Decline Pushups

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat

Box Step Up

- Sit upright on the edge of a chair, step, whatever you can find
- Place your hands beside your hips with your palms face down and fingers off the front edge of the chair
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Dips

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
*Progression: Move to a single leg bridge or add weight

Glute Bridge

Full Body-EMOM

FULL BODY-20 min

Did exercises out of order but still got my heart rate up and sweaty!

Gabby

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

FULL BODY-20 min

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