Name: Playbook - CD Performance - W10/D6 Total Body Week 11
Uploaded: 2023-03-20T12:48:41.541Z
Duration: 37 min
Description: W10/D6 Total Body Week 11

Warm up Walk/Run/Bike/Eliptical 5-10 Minutes

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

You can complete this movement with band sir DBs
-Use your power through your legs to drive you up as you press up overhead!
-keep your core activated!!

Squat Thruster

Stretch your back leg behind your to feel a good stretch through your hips and outside of your glutes. Step up through your front leg and lateral raise at the top of the movement.

Curtsy Lunge W/ Lateral Raise

Don’t let this exercise intimidate you. It can be done on your knees or in a full plank position. 

Each one is effective and you can always work your way up!

Renegade Row

Showing you three different progressions
Beginner: plank hold on your knee
Progression: plank hold 
Gym version: DB
-Make sure that your hips are stable and your core is engaged. If you feel discomfort through your back go down to your knees.
- Control your arm movement with slow tempo while keeping your elbow soft and squeezing the back of your shoulders.

Plank with Rear Delt Fly

Total Body Week 21

W10/D6 Total Body Week 11

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

Megan bauer

W1/D1 Leg Day Week 1

Cherie

Ashley

W1/D2 Upper Body Week 1

W1/D3 Total 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

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

W10/D6 Total Body Week 11

More workouts from CD Performance