Name: Playbook - Dana Linn Bailey - W8/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.615Z
Duration: 45 min
Description: W8/D7 RECOVERY or HIIT

Isabel

Taylor Smith

So fun! Ripped my hand but it’s all good!

Lily

Day 7: RECOVERY DAY OR HIIT

Warm-up: Dynamic stretching 5 mins

800m row or run 1/2 mile or 60%

BLOCK 1: 12min AMRAP
- 9 American DB/KB Swings (32/24kg) 
- 5 Pullups
- 7 DB Thrusters (50/30)
              
BLOCK 2: 15 min AMRAP
- 5 DB Alt Hang Snatch (each arm)
- 6 Burpee Broad Jump 
- 7 Toes to Bar

CORE: 3 rounds 30 sec each
- Opposite Toe Touches
- Extended Plank Hold
- Bicycle Crunches 
- Hollow Body Rocks

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

American KB swing

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

Pull-up

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

12 min AMRAP

- Start in a dumbbell hang position 
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm overhead and keep your knees soft 
- Reverse the movement back down 
- Complete desired reps then repeat on the opposite side

DB hang snatch (alternating)

- 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
- Swing your arms back behind your sides and lean forward
- Rapidly swing your arms forward and jump forward as far as possible
- Land softly with both feet and legs bent

Burpee broad jump

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Hanging toes to bar

15 min AMRAP

- Begin in a high plank position 
- Alternately tuck one knee in while you tap your foot with the opposite hand
- Repeating back and forth for time or reps

High plank opposite toe touch

- Start in a high plank position
- Walk your hands forward with out letting your glutes dip down 
- Keep your core engaged
- Hold position for time

Extended plank hold

- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

Bicycle crunches

- 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

Core:

W8/D7 RECOVERY or HIIT

Shoulders are burning. Just getting back into it.

Nadia

I’m just starting out. I’d say I’m totally burnt out lol. Thank you so much for the instructions

Jared Newman

W1/D1 CHELTS

Y raises and w definitely works  a different muscle group!!

Ryan

Karri

W1/D2 BACK

Tasha

John Herman

Violeta

W1/D3 LEGS

Brittney

Stephen

Starlea

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Someone better slap my a$$ after this one 🥵

Michelle McMillian

Elizabeth

Corinne

W1/D6 LEGS

I liked it a lot. I could not sustain the core e exercises nonstop but eventually I will.

Jason Rakes

I think my abs have died and gone to Heaven or hell because it hurts in that area! I love it!

Started like… to east!!! Ended like…. Is it over yet 🥵

Chaz

W1/D7 RECOVERY or HIIT

Erica

Picking the baby off the ground will be rough after this

Sami

W2/D1 CHEST

Love this workout. Had to lower weight last few sets due to shoulder pain but still finished!

Melissa

Tiffany

Farren

W2/D2 BACK

NANCY

Holy Crap that was insane! In fact all the workouts have been so far, you definitely get out what you put in!!!

Jules

I think I’m dead!!!  Ha why are Bodyweight exercises the hardest!

W8/D7 RECOVERY or HIIT

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