Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.204Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- hack squat 
- a low box 
- higher box 
- dumbbells
- barbell 
- tricep dip bars 
- battle ropes
- a med ball

- stand reverse facing back squat machine 
- align your foot center with your body 
- grip the machine in front of you 
- slowly bring one foot back and down toward the ground 
- once other leg is at a 90 degree bend stand back up

Single leg reverse hack squat

You’ll need the following 
- a low box 
- higher box 
- dumbbells

Use a 6 inch bad to elevate your back foot on 

Lunge down to 90 degree’s

Complete listed reps per leg

Low dumbbell Bulgarian lunges

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

Box jump squat

Superset #1

Barbell Push Press

You’ll need the following 
- tricep dip bars 
- battle ropes

- keep your elbows close to your body 
- bend a a 90 degree angle 
- contract your triceps 
- extend your arms down as you exhale 
- move arms back up to sterling position

Tricep dips

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - alt. arm waves

Superset #2

Front squat + forward lunge

- place a dumbbell directly above your head keeping your arms close to your ears 
- engage your core, squeeze it in tight 
- drive one knee up to a 90 degree bend and continue in a marching movement

Overhead db hold knee drive

- begin lying down 
- bring chest up while reach to one to work the alternating foot 
- reach until v position / hand is touching toe 
Complete listed reps for each side

Alternating toe tap v-ups

High plank position
Lift one leg up to a 180 line parallel with body

High plank leg lift

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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