Name: Playbook - Demi Bagby - W11/D5 Full body
Uploaded: 2023-06-19T15:00:30.105Z
Duration: 45 min
Description: W11/D5 Full body

Warm-up
-High plank pass throughs
-Low plank hold
-High plank kick through

Superset: 3-4x 
-Push up with knee to elbow
-Plank walkout 

Circuit: 3-4x
-Walking lunges               
-Air squat
-Reverse walking lunges     
-Box jumps

Superset: 3-4x 
-Bent over row               
-Kb bottoms up curl

Superset: 3-4x
-Bench dips
-Tricep kick-backs

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Elbow plank hold

- 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 kick through

Warm up

- Perform push-ups as you alternate4 knee to elbows with each rep

Push-up with knee to elbow (6 each side)

-Start in a push-up plank position
-Walk your hands out to body extension
-Walk your hands back to the starting position
-Repeat

Plank walkout

Superset

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges (12 each leg)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hold a dumbbell in each hand at your sides
-Perform reverse walking lunges

Reverse walking lunge (12 each leg)

- Stand in front of the box
- Jump up and land softly 
- Stand up straight and step down off the box

Box jump

Circuit

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

Bent over dumbbell rows

- Hold the bottom of a kettlebell 
- Perform curls

Kettlebell bottoms-up curl

- 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

-Stand and lean on a bench for support
-Hold a dumbbell in your free arm and keep your upper arm parallel to the floor
-Extend at your elbow activating your tricep
-Reverse movement and repeat

W11/D5 Full body

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