Name: Playbook - Heather Watkins - Saturday Full Body Conditioning
Uploaded: 2024-04-28T22:59:07.702Z
Duration: 30 min
Description: Saturday Full Body Conditioning

A giant circuit - complete movements back to back for 5 total rounds. Rest in between each round 3-60 seconds. 🔥

alternate reverse lunge with OH hold 
Each lunge = 1 rep

Alt. Reverse lunge with OH hold

Prepare to jump by bending your knees and sinking down into a deep lunge. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.

Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.

As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.

As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don't lock your knees.

Drop to a deep lunge position as you prepare to start the next jump lunge.

Alternating lunge jumps

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Stand with your feet slightly more than hip-width apart with a loop or mini loop band just above your knees. 

Your toes should be pointed slightly outward with your hands on your hips or in front of you.

Slowly push your hips back into a sitting position while bending your knees.

Continue to lower yourself until your thighs are parallel to the floor. Your knees should be at a 90-degree angle then slowly lift back up into the starting position.

Hold for 5 seconds after each 5th rep

Banded Squat with 5 second static hold after 5th rep

- Kneel shoulder width apart holding medicine ball over the top of your head.

- Pivot to face right, Slam the ball to the ground hard and catch it.

- Return to center position with arms above head.

- Pivot to face left repeating the same lunge and ball slam.

- Return to center position. That is one repetition.

Kneeling medicine ball slams

Giant Circuit:

Grab a handle in each hand and start with the rope behind you, so it's right at your heels. 

To get the rope moving, gently rotate your forearms forward and then your wrists to generate momentum and swing it overhead.

As the rope swings up overhead, bend your knees slightly. Once you see the rope pass your shins, jump by springing from your toes. Start slowly so you can master the timing of it. Once you get a few jumps down, you'll know when to jump naturally.

Once you're at a comfortable speed, your wrists can do all the work. Usually, there are bearings inside the handles that rotate the rope itself. This makes it easy to spin the rope with just your wrists. 

As you hop, be sure to stay on the balls of your feet. This keeps you quick and nimble.

Jump rope

Alternative for med ball slams:

Saturday Full Body Conditioning

Weekly Workout Details

Monday (Home): Hamstrings & Glutes

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

Robyn

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

Saturday: Full Body Conditioning

MELISSA HARRIS

Sara

Marca

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

Katelyn Thiele

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

Olivia Lester

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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