Name: Playbook - Heather Watkins - Saturday: Full Body Conditioning
Uploaded: 2024-05-19T19:33:10.098Z
Duration: 30 min
Description: Saturday: Full Body Conditioning

5 movements x 5 rounds total! Complete as one giant circuit, rest as needed in between rounds!

Make sure to warmup prior and stretch after!

alternate reverse lunge with OH hold 
Each lunge = 1 rep

Alt. Reverse lunge with OH hold

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Manmakers

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Lemon squeezers

Start standing with your feet together.
Forward fold with straight legs, and place your hands on the floor.

Walk your hands out until you are in a plank position with shoulders over your wrists.

Bend your elbows and bring your chin and chest to the floor. Your elbows should form a 45-degree angle with your shoulder joints.

Press back up to your plank.

Walk your hands back in toward your feet, keeping your legs as straight as possible.

Roll back up to a standing position, with control.

Inchworm to push up

Other name for “Bench taps” - Alternate legs onto elevated surface quickly - can use a bench, box, chair, etc.

Bench Sprints

Giant Circuit:

Saturday: Full Body Conditioning

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

Monday (Gym): Hamstrings & Glutes

Tuesday (Home): Shoulders Chest Triceps

Tuesday (Gym): Shoulders Chest Triceps

Wednesday: LISS & Core Circuit

Thursday (Home): Quads & Glutes

Thursday (Gym): Quads & Glutes

Friday (Home) Back Biceps & Abs

Friday (Gym): Back Biceps & Abs

Olivia Lester

Erin Boyer

Katelyn Thiele

Had a short time frame to get this in & I don’t regret making it work! Still feeling the burn 🔥🔥

Walking might be interesting today!!!  Awesome workout.

Samantha Parsley

You totally kicked my butt today on his workout! 🥵🥵

Robyn

Now time to wash the car!! Happy Saturday crew 💕 Day 3/4 ✅

That wall sit finisher…. x3 🫣 Day 4/4 ✅

MELISSA HARRIS

Sara

Marca

Awesome!! Definitely got the heart rate up! The Romanian deadlift and the optional finisher!🥵

Happy Monday!! LOVED the new variation for lateral raise 🥵

I up’d my weights! Definitely felt the burn!

Morgan

Happy Saturday!! Core complete at the LIVE today! 🥰

Saturday: Full Body Conditioning

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