Name: Playbook - Eliza Katoa - 10/1 Functional Full Body - Home
Uploaded: 2022-10-07T22:21:40.142Z
Duration: 54 min
Description: 10/1 Functional Full Body - Home

Reading the description I was a bit confused about how many times I would do each circuit, but by the time I started it, it all made sense. 
I have been wanting to do join a bootcamp/HIIT gym, but in my city (SF), t’s crazy expensive.
I’m so happy I can get the same feeling from this app.

Legna

Great workout! I loooove Turkish getups! Killer! 🔥🔥🔥

Jazmyn Folauhola

Brooke

Love/hate relationship w Bulgarian squats

Nicole

Maria

Circuit 1: perform the exercises consecutively. Rest for one minute and repeat three times. 
- goblet hold reverse lunges 
- banded squat hold in-n-out jumps 
- windshield wipers 

Circuit 2: 
- Turkish getups *hold DB if you don’t have KB or modify and do it with just body weight 
- half kneeling windmill 
- KB RDL to knee drive *hold dumbbells instead of Kettlebells

Circuit 3: 
- goblet hold Bulgarian split squat (8 each)
- dumbbell crush press 
-elevated DB high plank cross body mountain climbers

Optional Finisher: perform each move for 40 seconds immediately followed by 20 seconds of rest. Repeat 2-3x per move! 
- bear crawl 
- DB (double) squat clean and press 
- wall sit hold hammer curl

- Hold the dumbbell in a goblet hold 
- Step back and lower down until both knees are at 90 degrees
- Stand back up by pushing through your heel, bringing your back leg in and lifting the knee forward 
- Repeat the sequence for time or reps
- Complete desired reps then repeat on the opposite side

Dumbbell Goblet Hold reverse lunge

- With a band around your legs above the knees lower into a low squat position
- Hold this low position as you perform in and out squat jumps.

Banded In-n-Out Squat Hold Jumps

Lie face-up on an exercise mat with your arms by your sides and your palms facing down. Your spine and pelvis should be in a neutral position. Slightly tuck your pelvis, and keep your ribs down. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
Engage your core and lift your feet off the ground to bring your knees toward your chest. Keep your knees bent or straighten your legs. Keep your legs perpendicular to the floor, and press your legs together to create stability in your lower body.
While maintaining a neutral spine, keep your upper body engaged and slowly lower your legs toward the left side of your body. Use your core and legs to control the movement.
Pause at the bottom of the movement just before your legs contact the floor.
Engage your abs and begin to rotate your legs toward the right side of your body. Only turn to each side as far as you can control.
Continue to alternate back and forth, like a windshield wiper, for your desired number of repetitions.

Modified Windshield Wipers (10 each way)

Circuit 1 (core shredder)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Kettlebell remains overhead with shoulder pushing up
- Reverse steps to return to start position

Kettlebell turkish get up (4 each side)

In a half kneeling position elevate your arm straight up and hold a weight in your hand. You can do this without any weight. Lean to the side and tap the floor, keeping your other arm straight and using your obliques to come back to the upright position.

Half kneeling windmill (30 sec each side)

Begin with a kettlebell in both hands.
Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip.
Hinge until your chest is almost parallel to the floor and don’t allow the kettlebells to drift forward excessively.
Push through the floor and extend the hip as your return to the starting position. Drive that knee all the way through. Exhale and use your core to balance.

Double Kettlebell single leg RDL to knee drive (8 per side)

Circuit 2

- Using a single kettlebell or dumbbell in the goblet position perform Bulgarian split squats 
- Repeat for time of reps

Goblet hold Bulgarian split squats (8 each leg)

- Lay on a flat bench with a dumbbell in each hand held in the neutral position 
- Crush the dumbbells together and perform chest presses

Dumbbell crush press

Elevate your feet on a box or a bench and get into a high plank position. Your hand should be holding a pair of dumbbells so you are elevated even further. Engage your core and lift your hips. Bring one knee to your opposite elbow and then back into a high plank position keep alternating legs.

Elevated DB high plank cross body mountain climbers (8 per)

Circuit 3

- With your back flat crawl forward on your hands and feet
- Continue for time or distance

Bear crawl

- Begin by pulling dumbbells up to your shoulders while dropping into a squat 
- press the dumbbells overhead and extend your arms fully as you stand up 
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time
- curl those dumbbells up to your biceps keeping your thumbs up

10/1 Functional Full Body - Home

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