Name: Playbook - GNO Fitness - W1/D5 Full Body Strength (B) + ABS Finisher
Uploaded: 2023-01-05T20:00:54.183Z
Duration: 60 min
Description: W1/D5 Full Body Strength (B) + ABS Finisher

Workout 1 (Focus Movement):

3 Rounds (add 2 more Rounds if time allows)
- 5x Barbell Bench Press

Perform 1-2 warmup sets to get to your working weight.


Workout 2 (Supplemental Movements):

3 Rounds
- 10x SL RDL /s
- 10x Bulgarian Split Squats /s
- 10x Batwings
- 60 seconds Rest


Workout 3 (ABS Finisher):

3 Rounds
- 10x KB Turkish Sit Ups /s
- 20x KB Deadbug
- 20x KB Body Twist
- 30 sec Rest

No rest between exercises.

- Start by lying down with the barbell directly above you
- push your shoulders into the bench and retract your shoulderblades slightly arching your back 
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

3 Rounds
- 10x SL RDL /s
- 10x Bulgarian Split Squats /s
- 10x Batwings

- Begin with dumbbells in each hand and feet in a staggered hip width position
- Press hips back and lower dumbbells down until mid shins
- Keeping the dumbbell close to your shin
- Lift back up to standing and press hips forward

Dumbbell RDL (Right)

Dumbbell RDL (Left)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Tip: Push yourself through the heel of your front foot. Your rear foot is only used for stabilization.

Dumbbell bulgarian split squat (Right)

Dumbbell bulgarian split squat (Left)

- With your chest flat on an incline bench and a dumbbell in each hand
- Pull the dumbbells to your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbell back down

DB Batwings

Supplemental Strength Circuit

3 Rounds
- 10x KB Turkish Sit Ups /s
- 20x KB Deadbug
- 30sec Hollow Hold
- 30 sec Rest

No rest between exercises!

- Start lying on your back with your arm extended and with your palm of your hand facing towards your chest
- Sit up keeping the kettlebell overhead with shoulder pushing up and your plan rotating so that your thumb is facing towards your chest
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

Kettlebell Turkish Sit-Up - Right

Kettlebell Turkish Sit-Up - Left

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time
- Throughout the movement keep pushing your lower back into the ground

Kettlebell deadbugs

- Push your lower back in the ground to maintain contact over the duration of the hollow hold
- Raise Arms and Legs of the ground

Hollow Hold

ABS finisher

W1/D5 Full Body Strength (B) + ABS Finisher

Candace

Jadi

W1/D1 Full Body Strength (A) + HIIT Finisher

This is a great conditioning workout. Somehow I made it through but was super sweaty.

W1/D2 HIIT Circuit

This is great for building up conditioning!

W1/D4 Progress Check + Metcon

W1/D6 Conditioning

W2/D1 Full Body Strength (C) + AMRAP Finisher

W2/D2 Metcon

W2/D4 Progress Check + Metcon

W2/D5 Full Body Strength (D) + ABS Finisher

This was a very hard session but I made it through. I wish the timer on here went up to 60 minutes. It only goes to 30 minutes so I had to use my timer on my phone.

W1/D5 Full Body Strength (B) + ABS Finisher

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