Name: Playbook - Cody Wright - W4/D1 Bands & Bodyweight
Uploaded: 2023-04-22T03:08:09.328Z
Duration: 30 min
Description: W4/D1 Bands & Bodyweight

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squat

- Lunge forward alternating legs
- Keep chest up, shoulders back and back straight
- Don't allow your knee to surpass your toes

Walking Lunge

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Step Up

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs until your chin is above the bar
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Up

- Stand with a band under your feet and grasped in both hands with thumbs facing each other
- Slowly raise your arms with slight bend in elbows to the front activating your delts
- Lower your hands slowly

Banded Front Raise

- Begin with band gripped in your hands with thumbs facing away from each other and underneath both feet with a shoulder width stands
- Curl band up towards your shoulders keeping elbows fixed against your torso
- Lower down until arms are extended

Banded Bicep Curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

- Run as fast as you can for the target distance

Sprint

AMRAP

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Haven’t quite figured out those Turkish things but I’m sweaty and happy. 🙌🏼💪🏻

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