Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.171Z
Duration: 45 min
Description: #5 Full Body

You’ll need the following 
- a pull-up bar 
- a box 
- a wall to throw at 
- a med ball
- dumbbells 
- cardio machine of your choice

- jump up to the pull up bar 
- pull up until your chin is above the bar 
- lower back down to the floor releasing the bar 
- and use that momentum to jump back up repeating the movement

Jump pull-ups

- squat down to where your glutes lightly touch the box 
- as you sit on the box…explosively jump up

Box jump squat

Incline Plyometric Push Ups

Superset #1

You’ll need the following 
- a wall to throw at 
- 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

Med ball ab tuck

Med ball tri-set

- 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

Superset #3

Dumbbell curl to press

Squat + oblique side crunch

Superset #4

You can either 
- run/jog 
- stair master 
- bike

10 minute (cardio of your choice)

#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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