Name: Playbook - Charity Witt - Full Body (free-weights)
Uploaded: 2022-09-19T18:28:25.838Z
Duration: 45 min
Description: Full Body (free-weights)

Antonio

I’d love a little comment on other things to do in place of certain workouts if you can’t do a pull-up/find a neutral grip bar. Other than that loved the workout.

Amber

Tracey

- Rest the bar on the front of your shoulders
- Drop down into a shallow squat, centering your weight under the barbell
- Press up through your heels driving the bar directly above your head until your arms are straight
- Lower the bar down to starting position

Barbell push press

Find a neutral grip handles bar and begin your overhead press. Make sure at lockout, your biceps are by your ears and not out front.

Neutral Grip Overhead Press

- Raise your upper body engaging your glutes
- Alternately row dumbbells up engaging your back

GHD - Hyperextension hold w/ renegade rows

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

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

Full Body (free-weights)

Community

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