Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.440Z
Duration: 70 min
Description: #5 Full Body

My friend tried this for the first time and let’s just say she was dead after we were done

Sarah

You’ll need the following 
- assault bike / spin bike / treadmill
- Barbell 
- dumbbells 
- a pull-up bar 
- long resistance band
- cable machine 
- cable rope attachment

- Work for time, distance, or calories
- Increase speed as comfortable

Or spin bike as an alternative (or treadmill sprint)

Assault bike

Double bounce elevated heel back squat

Use a med ball and hold in a split squat position

Split squat hold

Superset #1

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

You’ll need the following 
- dumbbells 
- a pull-up bar 
- long resistance band

Dumbbell push ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging knee tuck

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Stand holding a band above your head
- Pull your arms apart and back adding tension to the band
- Release and repeat

Overhead resistance band pull aparts

Circuit #1

You’ll need the following 
- cable machine 
- cable rope attachment

Cable ab crunch

Cable walk in & out

Use the rope attachment on the cable machine 
- begin at a 90 degree and extended arms down

Cable tricep push down

Circuit #2

#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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