Name: Playbook - Chloe Trca - #5 Full body
Uploaded: 2024-03-19T22:21:31.560Z
Duration: 70 min
Description: #5 Full body

Nicole

You’ll need the following 
- a med ball
- a long resistance band 
- a pull up bar
- back extension machine 
- long resistance band 
- bosu ball

You’ll need the following 
- a med ball

Complete each set on a continuous clock
- 30 seconds on 
- 45 seconds off

Jump lunges

- begin laying down 
- sit up while keeping feel on the ground 
- drive hands toward one foot while brining the foot toward your hands meeting at the center of your body 
- release back down 
- repeat toward other leg

Med ball Sprinter sit up

Wall Sit

Circuit #1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- loop band around sturdy machine/ pole at shoulder level 
- begin with band place directly out in front of the center of your body 
- keeping your feet centered, twist shoulders and torso away from the pole making a 180 line with your arms and toros 
- slowly bring band back out front of you 
- maintain contraction through all reps

Banded ab twist

- 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

Circuit #2

- Hands should be slightly outside shoulder width 
- Lower the bar to the chest actively stretching your chest muscles 
- Press the bar upward by extending your elbows

Incline bench press (barbell)

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

Assault bike

You’ll need the following
- back extension machine 
- long resistance band 
- bosu ball

+ add a weight (holding a plate) for extra difficulty

Back Extension

Bosu ball med ball squat

- Lay flat on ground 
- Place resistance band across hips 
- Hold band down with hands 
- Drive one foot up engaging your hamstring and glute while the other stays flat on the ground 
- continue in a marching rhythm

Banded marching glute bridges

Circuit #3

#5 Full body

Full Body

#4 upper body | PULL

#3 lower body | Glutes & Hammies

#2 upper body | PUSH

#1 lower body | quads & glutes

#5 Full Body

#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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