Name: Playbook - Dana Linn Bailey - W2/D6 Full body
Uploaded: 2021-11-01T14:42:41.843Z
Duration: 45 min
Description: W2/D6 Full body

Danielle

Laura

Meghan

Didn’t make it to 3R 😑 I’m Beat!! 🔥

Claudia Magana

Jenn

Chris

Awesome first thing in the morning workout!

Naomi

Jaryn Becker

Kayla

It took me all 3 sets to really “get” the sissy squat. I had never done one before but once I started to think of it as a leg extension machine it made more sense and I could make the connection. 

First set of jacks hurt just back. But I realized I wasn’t stabilizing with my core. 
It went by a lot quicker tha I thought it would. 👍👍

Kimberly

Shaun Clark

David

Hard after just getting off from being sick but I did it💪

Lori Groce

Hannah Millsap

Ashley

Toni

DAY 6: FULL BODY

CIRCUIT: 3 Rounds
- 100 Jumping Jacks or Jump Rope 
- 15 Bulgarian Jump Squat (each side)
- 10 Push Up + Alt. Arm/Leg Extension 
- 12 Lateral Skier Jump (over & back = 1 rep)
- 30 sec Hollow Body Hold 
- 12 Diamond Push-ups 
- 12 Sissy Squat 
- 50 Mountain Climbers

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping jacks

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground
- Land softly
- Complete desired reps then repeat on the opposite side

Bulgarian jump squat

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Extend your arms engaging your chest as you come up
- At the top, reach one arm and the opposite leg out 
- Repeat the push up and reaches on the opposite side

Push up alt. arm/leg reach

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters (lateral ski jumps)

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Hold position for time

Hollow body hold

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep your core engaged 
- Extend your arms to come up

Diamond push-up

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

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

W2/D6 Full body

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