Name: Playbook - Clayton Echard - W4/D5 Full Body
Uploaded: 2022-06-21T00:39:28.503Z
Duration: 45 min
Description: W4/D5 Full Body

- Active warm-up circuit 1

Superset x 4
- Resistance band thrusters 4 x 30s
- Plate carries (farmer's walk) 4 x 30s

Superset x 4
- Triangle ab raise sliders 4 x 30s
- Resistance band lateral walks 4 x 30s

Superset x 4 
- Sissy squats 4 x 30s
- Jump ropes 4 x 30

Superset x 4
- Wide-stance ab crunch sliders 4 x 30s
- Abdominal flutter kicks 4 x 30s

Seal Jacks

Butt Kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your feet just outside shoulder width
-Hinge at the waist and reach across with one hand touching the toe on your opposite foot
- Rotate back and forth

Cross-Body Toe Touches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Active warm-up 1

- With band looped under your feet perform thrusters (squat and press)

Resistance Band Thrusters

- Grip a plate from the top in each hands and walk in a controlled manner

Plate Carries (Farmer's Walk)

Superset

- Bring your feet towards your hands
- Engage your abs as you bring your feet forward
- Keep a slight bend at the elbow

Triangle Ab Raise Sliders

- With a band around your legs bellow the knee perform lateral walks

Resistance Band Lateral Walks

- State with your feet about shoulder width apart
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up to starting position

Sissy squat

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Start in a plank position with a wide stance
- Bring your knees toward your chest
- Keep your core engaged

Wide-Stance Ab Crunch Sliders

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

W4/D5 Full Body

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