Name: Playbook - Derek Pratt - Full Body - Day 5
Uploaded: 2021-11-27T04:19:13.560Z
Duration: 45 min
Description: Full Body - Day 5

Welcome back for day 5 of our band and body weight program! Keep pushing! One day at a time anything is possible!

Welcome back for day 5 of our band and body weight program! Today we will be doing a full body workout!

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Rainbow Kick

Lie on your back on a hard surface, preferably the floor. 
Bend your knees and put your feet flat on the floor. 
Inhale, and keeping the angle of your bent knee the same throughout the movement
lift your lower extremity

Supine Leg Extension

- 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

Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground (
As you stand up, push the band overhead

Squat with shoulder press

- Lay on the floor with your legs bent and band around your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Round 1

Here is part 2 of today’s full body workout. Let’s turn thing up and keep up the pace. You got this!!

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Kneeling superman (bird dog)

- Place the band tight under your feet
- Engage your lats
- Pull the band up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

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

Decline push up

Stand with your feet hip-width apart, hands in front of your chest. Keeping your chest up, sit back and bend your knees until your thighs are nearly parallel to the ground 
Return to stand, then shift your weight onto your left leg and raise your right foot out to the side, keeping your leg straight 
Lower back to start. 
Repeat on the other side and continue alternating

Abduction Squat

Stand tall, feet hip-width apart, band in left hand. 
Step out laterally with right leg, allowing right knee to bend 20 degrees. 
Simultaneously shift all your weight to your right leg as you reach your left arm in front of your right foot by hinging at your hip joint without rounding your back as you lean forward and reach across your body. 
Explode out of the position to return to starting position

Lateral Squat to cross body row

Round 2

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Alternately bring your legs up and down
- Raise the opposite hand toward your foot engaging your core

DB alternating toe taps

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Full Body - Day 5

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