Name: Playbook - GNO Fitness - W4/D1 Full Body Strength (C) + HIIT Finisher
Uploaded: 2023-01-05T20:07:57.117Z
Duration: 60 min
Description: W4/D1 Full Body Strength (C) + HIIT Finisher

Candace

Workout 1 (Focus Movement):

3 Rounds (add 2 more Rounds if time allows)
- 5x Back Squats


Workout 2 (Supplemental Movements):

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups
- Rest 60 seconds


Workout 3 (HIIT Finisher):

7 Rounds (40 seconds on / 20 seconds off)
- Max Burpees

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Before we start our working sets, make sure to use 1-2 Sets to warmup / progress to your working weight. 

Alternatives: Goblet Squat or Dumbbell Squats

Barbell Back Squat

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups
- Rest 60 seconds

- Chin and chest up 
- Focus on pulling through your elbows to your hips and not allowing your arms to overpower

(Assisted) Pull-ups

Perform einer normal or modified Push-Up.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

For Modified Version (Option 1 - Video):
- Place your knees on the Ground
- Continue with the push-up movement

For Modified Version (Option 2):
- Place your hands higher (e.g., on a bench)
- Continue with the push-up movement

(Modified) Push-ups

- Place your upper back on the box or bench
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted Single Leg Hip Thrusts (Right)

Weighted Single Leg Hip Thrusts (Left)

Supplemental Strength Circuit

- 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

Burpees

W4/D1 Full Body Strength (C) + HIIT Finisher

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/D5 Full Body Strength (B) + ABS Finisher

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.

W4/D1 Full Body Strength (C) + HIIT Finisher

Community

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