Name: Playbook - Demi Bagby - W2/D3 Full body
Uploaded: 2023-06-19T15:13:54.476Z
Duration: 45 min
Description: W2/D3 Full body

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

Zach

Less intense but still great- like working on wall walks and decline push ups

Tani

Afnan Alshehri

This one wasn't as intense which was good because my legs and sides were still sore from the previous days 🙂

Ann-Sophie

Daisha

Julie

Cheyenne

Warm-up 
-Wall squats
-Single arm overhead walking lunge    
  
Superset:
-Db push press         
-Touchdowns

Superset: 
-Feet elevated push-up          
-Db plank pass through

Superset: 3-4x 
-Wall walks
-Inchworms

Cool down: Bodyweight in calories on either a rower,or bike

- Stand with your feet just outside shoulder width and your toes against a wall
- Squat as low as you can without falling back
- Stand back up to full extension

Dumbbell wall squat

- Holding a single kettlebell overhead perform a slow controlled walking lunge

Kb overhead walking lunge (20m each arm)

Warm up

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

-Hold a dumbbell as you perform in and out jump squats touching the dumbbell to the ground between your feet with each rep.

Dumbbell touchdowns (8 each arm)

Superset

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

- 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 (6 each side)

-Start in a push-up position with your feet on a wall
-Walk your hands towards the wall as you walk your feet up the wall at the same time until you are in a handstand position
-Lower back to the starting position 
-Repeat

Wall walks

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg (bodyweight in calories, cooldown pace)

W2/D3 Full body

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:)

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

W2/D3 Full body

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