Name: Playbook - Hannah Stebnicki - W4/D5 Full Body
Uploaded: 2024-03-01T22:26:23.357Z
Duration: 51 min
Description: W4/D5 Full Body

Objective:
Full body workout and lots of mobility based movements

Format:
There will be a warm up comprised of 1 round that includes 7 exercises. The workout will be a circuit comprised of 4 rounds and 10 exercises. You will have no rest in between exercises besides 1 minute between rounds

Modifications:
- Decreasing range of motion will make these exercises easier to preform 
- Any push-up exercises can be preformed on knees
- Unilateral exercises can be preformed by a wall for balance purposes

After you’re done with this workout let me know what you thought in the comment section. Your feedback is key for future programs success!

Now go kick some booty!


- Coach Hannah 💜

Preform two rounds with no rest in between. Make sure you take your time on the mobility moves and don’t just fly through them.

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Begin in plank position 
- Drive right knee to left elbow and  repeat on other side
- Make sure to keep your abs in and contracted and a neutral spine (think shoulders away from ears)

MT Climber Opposite Knee Opposite Elbow

- begin in plank position step one foot as close to hand as possible 
- squeeze your glute reverse to plank and repeat

Deep lunge hip hypertensions

- Starting on your knees with a flat back reach your hand out in front of you press down with your palm and hold until tension is released
- repeat on other side

Child’s Pose front reaches

- Start on knees with a straight back and shoulders away from ears
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up modified

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
-Reach top arm across body to the back tapping the ground with top of hand and maintaining eye gaze on hand the whole tkme

90/90 Book Openers

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
- While maintaining contact with the ground rotate extend arm above you and at the same time rotating palm upwards go as far as comfortable return the same way to starting position

90/90 Shoulder Rainbows

Full-body Warm Up

- Lower into squat 
- Reach parallel and explode up

Jump squats

- Begin by standing tall, bend at the waist and place hands on the floor
- preform push-up 
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout +push-up

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth 
- repeat from starting position

Switching cossack squat

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

- Start on your hands and knees 
- Elevate one of the legs cross it over the opposite leg
- In an arch motion cross it to the opposite side 
- Complete desired reps then repeat on the opposite side

Rainbow Kicks

- Begin in push up position
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one arm toward your chest
- Lower your arm and row on the opposite side

renegade rows

- Start with laying face down 
- Place the bottom of your feet together to engage glutes
- extend hands laterally 
- pull arms close into body and squeeze your fist and arms until you feel your lats engage at least 3 seconds

Frogger Lateral Squeezes

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Driving both arms towards hips rotate palms upwards while reaching over lower back

Swimmer Supermans

- from standing position lower into squat
- push-up with left side into a lateral extended leg repeat for reps
- preform reps on other side

Squat with lateral kicks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

W4/D5 Full Body

More workouts from Hannah Stebnicki