Name: Playbook - GoFit Training - W4/D3 Looped band full body
Uploaded: 2021-06-18T20:21:09.759Z
Duration: 45 min
Description: W4/D3 Looped band full body

Scott

3 Rounds, 30s. ON / 15s. OFF
- OH Press
- Forward Lunge, alternating 
- Pull Aparts
- Bent Over Row
- Squat (with band resistance)
- Pushups (with band resistance)
- Alternating Lateral Step outs

- Hold the band with your elbows in front of you
- Press the band up keeping your core engaged 
- Reach full extension and lower with a slow controlled motion

OH press

- Hold the band above you with your arms extended 
- Step forward
- Bring your back knee down until both legs are at 90 degrees
- Step back to the initial position
- Repeat on the opposite side

Forward lunge, alternating

- Hold the band in front of your with your palms facing down
- Open your arms engaging the back of your shoulders
- Return with a controlled motion

Pull aparts

- Hinge at the hips keeping a neutral spine 
- Pull the band up 
- Engage your lats as you pull
- Pause at the top and lower slowly

Bent over row

- Come down pushing your hips back
- Come down until you reach parallel 
- Push through your heels to come up

Squat with band resistance

- Place the band around your upper back and underneath both of your hands
- Come down bending at the elbow 
- Extend your arms to come up engaging your chest

Pushups with band resistance

- Keep tension on the band
- Step sideways with a controlled motion

W4/D3 Looped band full body

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