Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2023-01-16T05:24:25.251Z
Duration: 75 min
Description: #5 Full Body

Karsyn

You’ll need the following 
- barbell 
- seated row machine 
- dumbbells 
- a bench

Complete 8 back squats and go straight into the 4 double bounce back squat

Use a plate or wedge accessory to prop up and elevate your heels. Increase weight as reps drop and decrease weight for the last set.

Elevated Heel BB Back Squat

Double bounce elevated heel back squat

Back squat combo

Seated single arm row

You’ll need the following 
- dumbbells 
- a bench

Dumbbell curl to press

Incline Plyometric Push Ups

Superset #1

Complete 15 reps of bw jumping Bulgarians and then go straight into 5 pulsing reps

Bw jumping Bulgarians + pulses

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Complete listed reps per leg

Dumbbell RDL

Superset #2

Wall Sit

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle

Side crunches

Finisher

#5 Full Body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#4 upper body | PUSH

#3 lower body | glutes & hammies

#2 upper body | PULL

#3 lower body | hammies & glutes

#5 Full Body 
- cardio machine (stairs/treadmill/

It was fun to do different lifts than the basics but it was still challenging!

Madi

sami

It was really good. I have been using our other workout program for a few months and I was only burning about 200 cal during my leg day. Today using this I burned 581 cal.

#5 Full Body

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