Name: Playbook - Chloe Trca - #5 full body
Uploaded: 2024-03-19T22:21:31.858Z
Duration: 60 min
Description: #5 full body

You’ll need the following 
- a lat pull-down machine 
- a hack squat 
- a box 
- dumbbells 
- a bosu ball 
- barbell
- exercise ball

Behind head lat pull down

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

B-stance hack squat

You’ll need the following 
- a box 
- dumbbells

- 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

Db Walking Lunges

Superset #1

You’ll need the following 
- barbell 
- bosu ball

Barbell Push Press

Bosu ball knee drive push up

Superset #2

- 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

You’ll need the following 
- an exercise ball

Place your toes in the middle of the exercise ball 
Hold body in a plank position 
Tuck knees to chest 
Roll back out to a horizontal plank position

Exercise ball ab tuck

Place toes in the middle of the ball 
Hold your body in a high plank position 
Place one foot on the floor while other is holding position on the ball then switch

Exercise ball side to side toe taps

Exercise ball ab circuit

#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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