Name: Playbook - CD Performance - W1/D3 Total Body Week 1
Uploaded: 2023-03-20T12:48:41.429Z
Duration: 40 min
Description: W1/D3 Total Body Week 1

Ashley

100 REP WORKOUT
Ladies!! As many rounds as possible in 45 minutes with as minimal rest as possible through the 10 exercises. REST FOR 1 FULL MINUTE THEN REPEAT

Let’s get after it!!🔥🔥🔥

Keep your legs straight but knees soft. Walk your hands out into a plank position and holiday for 1-3 seconds. Walk back up without bending your legs and slowly roll your spine up to standing position 1 vertebrae at a time.

Inchworm

Legs straight but knees soft
Keep shoulders retracted and engaged
Keep DB close to your body
Keep your spine neutral

DB deadlift

Hold your weight at your chest. You can do this with a DB or KB. 
-Keep your weight controlled.
-Core activated
-press up through your heels
-Chest tall and shoulders back and down

Goblet Squat-Backwards Lunge both legs

These can be done with a Kettle bell or a band. Either way the movement is completed the same. 
Snap through your hips and squeeze your glutes at the top!

Banded Swing or KB swings

Curtsy Lunge w/ Lunge

Balance on your sit bone as you tuck your knees in and out. Keep your belly button drawn into your spine as your draw your rib cage down to your hips!

KNEE TUCKS

Keep your top food stationary and try and keep your knee bent at a 90 degree angle.

Bench Step up and over

You can use band, DB or kettlebell
Keep your core engaged and control your tempo of your press.
Do not lock out your elbow!

Single arm shoulder Press

Close Row

Single arm squat and Close Row

CD—TOTAL BODY WEEK

W1/D3 Total Body Week 1

Getting back into it and this was a perfect workout for it!

Megan bauer

W1/D1 Leg Day Week 1

Cherie

W1/D2 Upper Body Week 1

W2/D1 Leg Day Week Two

W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

W3/D1 Leg Day Week 3

W3/D2 Upper Body Week 3

W3/D3 Total Body Week 3

W4/D1 Leg Day Week 4

W4/D3 Total Body Week 4

W4/D2 Upper Body Week 4

W5/D1 Leg Day Week 5

W5/D2 Upper Body Week 5

W5/D3 Total Body Week 5

W6/D1 Leg Day Week 6

W6/D2 Upper Body week 6

W1/D3 Total Body Week 6

W7/D1 Leg Day week 7

W7/D1 Upper Body week 7

W7/D3 Total Body Week 7

W8/D1 Leg Day Week 8

W8/D2 Upper Body Week 8

W8/D3 Total Body Week 8

W9/D1 Leg Day Week 9

W9/D3 Upper Body Week 9

W9/D3 Total Body Week 9

W10/D1 Total Body Week 10

Didn’t get through 45 rounds 🤣 legs are jello.

W10/D2 Leg Day Week 10

W1/D3 Upper body Week 10

W10/D4 Leg Day Week 11

W10/D5 Upper Body Week 11

W10/D6 Total Body Week 11

Leg Day Week 12

Upper Body Week 12

Total Body week 12

Leg Day Week 13

Upper Body Week 13

Total Body Week 13

Leg Day week 14

Upper Body Week 14

Total Body week 14

Leg Day Week 15

Upper Body Week 15

Total Body Week 15

W1/D3 Total Body Week 1

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