Name: Playbook - Chloe Trca - #5 Full Body
Uploaded: 2024-03-19T22:21:32.251Z
Duration: 60 min
Description: #5 Full Body

You’ll need the following 
- a box 
- hack squat 
- pull-up bar 
- seated cable row 
- ez bar 
- treadmill / track

You’ll need the following 
- dumbbells 
- a box

Db Walking Lunges

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Superset #1

Complete 10 normal reps and finish with 5 pulsing reps 


Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- 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

You’ll need the following 
- cable machine 
- single handle attachment 
- ez bar

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbow drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Single arm seated cable row

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Lower slowly and controlled

EZ bar curls

Superset #2

You’ll need the following 
- a med ball 
- resistance band

Med ball jacks

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Superset #3

Take the pace slow. Don’t think you need to run a nice job is okay too! If you need to stop and walk, stretch, catch your breath…do that

10 minute run

#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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