Name: Playbook - Dana Linn Bailey - W9/D7 RECOVERY or HIIT
Uploaded: 2024-01-07T22:36:10.648Z
Duration: 45 min
Description: W9/D7 RECOVERY or HIIT

Day 7: RECOVERY DAY OR HIIT

Warmup: Dynamic Stretching 

1/2 mile run (60%)

Part #1: “Dana Brooke WOD 2.0”
3 Rounds:
• 9 DB Thrusters 
• 12 Burpees
• 15 Russian DB/Kb Swings 
• 30 Cal Assault Bike OR 4 Mins of Row or treadmill

AMRAP 16 MIN
- 8 DB Push Press
- 8 DB Power Squat Clean 
- 8 DB Sumo High Pulls
NOTE: I use the same weight for everything. Around #35

Core Circuit #1: 3 Rounds x 30 sec each
- Hollow Body Rocks
- V-Ups
- Plank Breakdancer Kicks

Treadmill incline walk (1/2 mile run)

- 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

- 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

- 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
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swing

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

Dana & Brooke WOD

NOTE: You will be doing this WOD with DB’s

- Begin with dumbbell in each hand at the shoulders 
- Dip your body by bending your knees and press the dumbbells up overhead using the added assistance of your legs
- Lower down to your shoulders, elbows forward of your body

DB push press

- Begin with barbell on the ground
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting position

Power squat clean (use DB’s)

- Start with a wide toed out stance and a barbell at your feet 
- Pick up the bar and pull up to chin height, leading with the wrists 
- Maintain a tight core throughout the movement 
- Lower the bar down with controlled movement

Barbell sumo high pull (use DB’s)

16 min AMRAP

- 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

- 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 in a high plank position 
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High plank break dancer kicks

Core Circuit

W9/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

John Herman

Violeta

I did these on Saturday didn’t record till Sunday & I did a shorter different workout 🏋️‍♀️ today Sunday

Patty Reid 

W1/D3 LEGS

Stephen

Starlea

Excellent burn. I didn't know my shoulders could handle that much volume in one sesh. ❤️🔥

Sophie

W1/D4 DELTS

Bubz

Diana Redmon

W1/D5 ARMS/ABS

Elizabeth

Corinne

Laurie

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!

W9/D7 RECOVERY or HIIT

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