Name: Playbook - GNO Fitness - W5/D5 Full Body Strength (B) + ABS Finisher
Uploaded: 2023-01-04T15:52:21.605Z
Duration: 60 min
Description: W5/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


Workout 3 (ABS Finisher):

3 Rounds

- 10x Plate Overhead Sit Up
- 20x Plate Body Twist
- 20x Plate Deadbug 
- 20x Plate Flutter Kicks
- 30 seconds Rest

No break 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 Plate Overhead Sit Up
- 20x Plate Body Twist
- 20x Plate Deadbug 
- 20x Plate Flutter Kicks
- 30 seconds Rest

No break between exercises!

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

- Lean back to about 45 degrees
- Rotate plate from side to side

You can increase the difficulty by raising your feet of the ground. But make sure you keep your core engaged and feet still

Dumbbell russian twist

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Plate deadbugs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Plate Flutter kicks

ABS Finisher

W5/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/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.

W5/D5 Full Body Strength (B) + ABS Finisher

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