Name: Playbook - Demi Bagby - W4/D3 Full body
Uploaded: 2023-06-19T15:13:54.519Z
Duration: 45 min
Description: W4/D3 Full body

Afnan Alshehri

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)

W4/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:)

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

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

Shira

W1/D5 Full body - upper focus

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 💪

W4/D3 Full body

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