Name: Playbook - CD Performance - Total Body Week 21
Uploaded: 2023-01-03T14:36:02.008Z
Duration: 45 min
Description: Total Body Week 21

Megan bauer

Stand a little wider than hip-width with toes slightly outward. Squat back. After squat pull dumbbell/band up while keeping your elbows high. Chest tall and core engaged. 

*loop band under feet for at home*

Sumo squat /high pull

You can use a cable machine or a band to row.

Keep your weight evenly distributed on your foot as you lean forward keeping your shoulder back and spine neutral.

Keep your knee soft and lean as far until you feel a good stretch through your hamstring without rounding your lower back!!

Stand straight back up through your heel

Single leg deadlift w/ row

RB Inch Worm to Front Touch to Leg Lift

keeping your right leg straight and your toes facing forward lunge to the left and lower your hips until left thigh is parallel to the floor. Return to center. Next perform a reverse lunge stepping back with left leg. Return to center. Then step forward with left leg. Repeat on alt leg. Core tight chest high.

*hold dumbbells
For added burn*

Front/Side/Back lunge combo

10 REPS HOLD WITH RIGHT HAND PRESS WITH LEFT.
10 REPS HOLD WITH LEFT PUSH WITH RIGHT

Bridge w/ Static Hold and Chest Press—CD

Turkish Get Up

Feet in the straps.
Heels together toes apart. Bend at your knees pressing through your heels and hamstrings as you reach the bottom without allowing your lower back to arch. Open your legs to feel a good stretch through your inner thighs as you close back together at the bottom.

Pilates Press out with Open w/ LADDER up to 10 and back down

Static Arm hold to Around the World Legs

Total body

Total Body Week 21

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Season

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Sonya

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Whitney

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Total Body 100 Rep workout week 11 Post your rounds!

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Glute Focused Leg Day Week 13

Total body week 13

April 100 Rep total body week 13

Leg day done... that was a good one! Going to feel that tomorrow!

That was a tough one!! But a good one 🔥💪🏻

Total Body Week 21

Community

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