Name: Playbook - GoFit Training - W3/D3 Super bands - whole body
Uploaded: 2021-05-25T20:47:11.360Z
Duration: 30 min
Description: W3/D3 Super bands - whole body

Scott Warwick

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.

- Front squat to press
- Foot anchored v sit
- Banded pull up
- Rear lunge with torso twist to knee-up
- Leg lift with foot lasso
- Iso squat with anchored row

- Hold the band at shoulder height 
- Push your hips back as you come down 
- Reach parallel and come back up 
- As you reach full extension press the band up 
- Make sure the band is under both feet

Front squat to press

- Lean back slightly 
- Bring your knees toward your chest 
- Keep your core engaged

Foot anchored v sit

- Pull the bar towards your upper chest 
- Engage your upper back as you pull 
- Return with a controlled motion
- Down sway back and forth keep your upper body still

High anchored lat pull down (bar)

- Step back with first foot 
- Bend knees to 90 degrees
- Twist over bent knee
- Step through your front heel back to starting
- Bring your knee up towards your chest

Rear lunge with torso twist to knee up

- Lean back with the band at your chest and feet off the ground
- Bend your knees to your chest and bring the band from your chest over and under your feet to your glutes
- Reverse the band movement and straighten your legs

Leg lift with foot lasso

- Start with feet wider than shoulder width
- Hold squat the whole time
- Pull the band engaging your upper back
- Pause for a second and return to the initial position

Iso squat with anchored row

W3/D3 Super bands - whole body

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