Name: Playbook - GoFit Training - W1/D1 Total body (no anchors)
Uploaded: 2021-05-21T13:28:36.312Z
Duration: 30 min
Description: W1/D1 Total body (no anchors)

Scott Warwick

Hanna

Pat Cicchi

Perform exercises in a circuit style. Put in 30 seconds of work for each movement followed by 30 seconds of rest. Repeat circuit three times.

- Squat to alternating side step (bar)
- Bent over row to standing high row (bar)
- Romanian deadlift to squat (bar)
- Stationary lunge to overhead press (tubes/handles)
- Standing side bend (tubes/handles)
- Plie squat with curl (tubes/handles)

- Step on the band with both feet, keep tension on the band
- Push your hips back as you come down
- Keep you chest up as you come down

Squat to alternating side step (bar)

- Hinge at the hips and come down
- Pull the bar up to the bottom of your chest engaging your lats 
- Extend your arms
- Pull straight up to your chin

Bent over row to standing high row (bar)

- Hinge at the hips and keep your back in a neutral position as your come forward
- Keep a slight bend at the knee as you come down
- Return to the initial position
- As you come down in for a squat push your hips back and keep your chest up

Romanian deadlift to squat (bar)

- Hold the handles above your shoulders 
- Step back pressing the band up
- Keep your chest up 
- As you step back Bring your hands down

Stationary lunge to overhead press (tubes/handles)

- Roll your shoulders bsck
- Keep your core engaged as you come down sideways

Standing side bend (tubes/handles)

- Start with a wide stance with your feet over the bands 
- Push your hips back as you come down 
- As you reach the top curl engaging your biceps

Plie squat with curl (tubes/handles)

W1/D1 Total body (no anchors)

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