Name: Playbook - Demi Bagby - W1/D5 Full body - upper focus
Uploaded: 2023-06-19T15:13:54.462Z
Duration: 45 min
Description: W1/D5 Full body - upper focus

Afnan Alshehri

Wow!  I can breath or type, or I’d say more😂

Shira

Warm-up: x 6
-400m walk
-400m Jog

Circuit: x 3 
-High plank shoulder taps 
-Pop squat in & out 
-Crunches 
-Push-up  
-Alternating db curl
-Bench or chair dips 
-Lying leg raises 
-Bent over db row 
-Burpee

Walk/Run outside if no treadmill is available.

Treadmill walk

Treadmill jog

Warm up

-Start in a push-up plank position
-Reach across with one arm and ta the opposite shoulder
Return your hand to the starting position
-Repeat back and forth

Shoulder taps

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

-Start in a push-up plank position
-Lower yourself to the ground
-Push yourself back up to the starting position

Push-up

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

-Drop to the ground
-Do a pushup 
- Get up and jump
-Repeat

Burpees

Circuit

W1/D5 Full body - upper focus

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Denise

W1/D3 Active recovery & cardio

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W1/D5 Full body - upper focus

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