Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.457Z
Duration: 65 min
Description: #5 Full Body

You’ll need the following 
- hip thrust / pad / box 
- barbell 
- dumbbells
- a med ball
- a sled

Barbell Hip Thrust

Barbell Bench Press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Dumbbell curl to press

Superset #1

You’ll need the following 
- a med ball

- begin laying down 
- sit up while keeping feel on the ground 
- drive hands toward one foot while brining the foot toward your hands meeting at the center of your body 
- release back down 
- repeat toward other leg

Med ball Sprinter sit up

- begin by holding a med ball above your head 
- reverse lunge and drive your knee up to complete the movement

Overhead hold reverse lunge

Superset #2

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

Bodyweight Walking lunges

#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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