Name: Playbook - CD Performance - Total body week 4
Uploaded: 2023-01-03T14:36:01.668Z
Duration: 45 min
Description: Total body week 4

Season

Walking lunge, make sure your hips stay square as you are walking forward. Your band should have tension throughout your entire pull apart

Walking lunge w/ pull apart

keep your front foot stationary and press up through your heel. Keep your hips square forward.

Home Alternative:
1. Can be done with DBs
2. Use band and either anchor around your foot or around your neck. To create desired tension
3. Using anything that gives you between 2-4 inches of elevation of your front foot.

Elevated back lunge

Single arm squat and Close Row

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

Keep your weight on your heels and explode through your legs, rotate as your push overhead. 

* if using bands place under your feet handles in hands and rotate.

Thruster w/ rotation

Overhead resistance band tricep extension

This can be completed in a high plan or on your knees.

Brace your core and pull the weight across your body.

Plank Pull Across —CD

Total Body Week 4

Total body week 4

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👏🏻

Total body week 4

Community

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