Name: Playbook - Dana Linn Bailey - W2/D5 Full body
Uploaded: 2021-11-01T14:10:04.239Z
Duration: 45 min
Description: W2/D5 Full body

Meghan

Claudia Magana

Defo woke me up this morning 💯💥👍

Christiane Mielert

Really liked this one even though I had to modify a couple things

Toni

Jennifer 

DAY 5: FULL BODY

4 Min TABATA: 20 sec ON / 10 sec OFF
- Alternating Spiderman Push Ups
- Hollow Body Rocks

AMRAP 16 Min: Non-stop for 16 mins
- 8 V-Ups
- 12 Inverted Row + Alt Knee to Chest
- 16 Jumping Lunges (both legs = 1 rep)

REST: 3-5 minutes before completing the next AMRAP

AMRAP 8 Mins : Non-stop for 8 mins
- 10 Dive Bomber Push Up
- 10 Squat Jacks
- 10 Sprinter Sit-Ups

NOTE: You are going non-stop for 4 mins straight. First 20 sec is alternating Spiderman Push Ups, then 10 sec off, basically to get ready for the next 20 seconds which is hollow body rocks. Go for 20 sec , rest for 10 sec then back to spiderman push ups.

- From a high plank position 
- Walk one hand forward as you bring the opposite knee forward 
- Lowering your body to the floor 
- Push up and walk the opposite hand and opposite knee forward
- Repeating the sequence moving forward

Spiderman push up

- Hold your arms and legs extended above the floor as you rock back and forth 
- Keep your core engaged and your lower back on the floor

Hollow body rocks

4 min TABATA

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Start with your arms and legs extended
- Pull your body up engaging your back
- Keep your elbows close to your body
- Keep your core engaged
- Pause and lower with a slow controlled movement

Inverted row (add alt knees to chest)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up switching your feet in mid air landing in a lunge on the opposite side 
- Repeating back and forth for time or reps

Jumping lunges

16 min AMRAP

- From a pike position 
- Bend your elbows so they hug the sides of your ribs and lower your chest to the floor
- Push through your hands and lift your chest
- Reverse the movement back up to starting position 
- Repeating the sequence for time or reps

Dive bomber push ups

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

- Lying on the ground
- Explosively sit up, tucking one knee and the opposite elbow 
- Repeating back and forth for time or reps

W2/D5 Full body

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