Name: Playbook - CD Performance - W7/D3 Total Body Week 7
Uploaded: 2023-03-20T12:48:41.500Z
Duration: 40 min
Description: W7/D3 Total Body Week 7

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

W7/D3 Total Body Week 7

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

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

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W10/D5 Upper Body Week 11

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Leg Day Week 13

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W7/D3 Total Body Week 7

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