Name: Playbook - Dana Linn Bailey - W4/D6 Full Body
Uploaded: 2024-01-07T22:36:10.404Z
Duration: 45 min
Description: W4/D6 Full Body

Kassey Lay

Laura

Carolyn J

Mutha effffffffff. Thought this one was a joke when I first read it. Now I’m finished…. And dead

Cricket

It was a nice end to a 4 weeks. Took the time off from the gym to avoid COVID. Going to make my way back tomorrow. 

My plan is just to feel how the weights feel again. Once I can get a handle on where I am at, I’ll start some DLB Daily. 🙂

Kimberly

Claudia

Makenna

DAY 6: FULL BODY

CIRCUIT: 3 Rounds
- 12 Lunge Slide Backs w/ 3 pulses (each side)
- 12 Dive bomber Push Ups
- 12 Sissy Squat
- 12 Pike Push-Up
- 12 Inverted Row 

CORE: 2 Rounds
- 30sec High Plank Hop to Pike
- 30sec Alternating Jackknife
- 30sec Hollow Body Reverse Curl

3 Rounds
- 12 Lunge Slide Backs w/ 3 pulses (each side)
- 12 Dive Bomber Push-Up
- 12 Sissy Squat
- 12 Pike Push-Up
- 12 Inverted Row

- Slide one of your legs back as you lower down into a lunge
- Once you reach parallel, slide your back leg in and out 3 times before you push through your heel to stand back up as you slide your leg back in
- Complete desired reps then repeat on the opposite side

Reverse Lunge Slide Back w/ 3 Pulses

- 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-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 pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Push-Up

- 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

CIRCUIT

2 Rounds
- 30sec High Plank Hop to Pike
- 30sec Alternating Jackknife
- 30sec Hollow Body Reverse Curl

- Start in a high plank position 
- Keeping your legs straight hop your feet forward into a pike 
- Hop your feet back out to plank
- Repeating the sequence for time or reps

High Plank Hop to Pike

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single Leg Alt. Jackknifes

- Place your arms extended by your sides 
- Curl your knees into your chest raising your hips off the ground
- Lower with control

Reverse Crunches

CORE CIRCUIT

W4/D6 Full Body

I’ll let you know how it was when I catch my breath 👌🏽

Crystal

Jamie Reed

Lydia

W1/D1 Full Body

Susan

W1/D2 Lower Body

Very good way to start the day! Great workout!

Tony

These body weight for cardio days are rough. Great way to start a Monday.

Mallory

W1/D3 Full Body

Kitty

Andi Noveroske

W1/D4 Upper Body

Dreaded this one so much I made yesterday my Rest Day

Raina

Iven

Absolutely Killed me tonight, but it felt Great💪🏻

Stephen

W1/D5 Full Body

Shelly Bacon Kelnhofer

Beth

W1/D6 Full Body

After a day off this was exactly what I needed. Let’s Go 💪🏻🤘🏻

Isabella

W2/D1 Full Body

Snow day with my little dude (5 year old) and we crushed it! It’s interesting how much more you can push out with an extra person there to participate! Apparently, no matter what the age 😂. 💪🏻 🦵 🔥

Matthew Long

I really enjoyed this leg workout. The use of slider plates was very useful for lunges. I have a bad toe so it helped take off some of the pressure.

Sabrina

W2/D2 Lower Body

Frans

It was a great workout, wasn’t pretty on my end…but it’s done. 💪🏻🤙🏻

W4/D6 Full Body

Community

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