Name: Playbook - Erin Derrick - Steady State Steamer
Uploaded: 2023-04-13T16:43:12.849Z
Duration: 45 min
Description: Steady State Steamer

Complete as many rounds as possible of the following exercises.

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Start in pike position with feet on floor or elevated surface 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position 
- Tap one shoulder by shifting your weight and engaging your core

Pike push up shoulder tap

- Use a plate or hold onto something for assistance  
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat

- Start in an elbow plank position
- Push your body forward and backward on your forearms and elbows 
- Shifting your weight from the ball of your feet to your toes 
- Maintain alignment of your hips and shoulders by bracing your core

Elbow plank see-saw

- Lay with your legs and arms extended, holding a plate or dumbbell in your hands if possible
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Steady State Steamer

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