Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:31.639Z
Duration: 60 min
Description: #5 Full Body

- Place your toe in line with your other heel 
- lower to a 90 degree position 
- complete listed reps per leg

B-stance hack squat

As the reps decrease, increased weight. 

Notice in the last set that the reps increase again, here you’ll want to decrease the weight.

Lat pull down

You’ll need the following 
- bench 
- a dumbbell / small plate

Incline Plyometric Push Ups

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

Superset #1

You’ll need the following 
- a bench 
- dumbbells

Bulgarian jump lunges on bench

- Lean to one side engaging your obliques
- Drive knee toward elbow 
- Focus on a slow controlled movement

Db oblique crunches + knee drive (standing)

Superset #2

You’ll need the following 
- a med ball

- squat with ball 
- at top throw and release

Med ball wall throws

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Finisher Circuit

#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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