Name: Playbook - Holly Fielding - DAY #4 FULL BODY
Uploaded: 2024-01-18T19:44:22.736Z
Duration: 60 min
Description: DAY #4 FULL BODY

⭐️ Full Body day!!! Today’s workout it’s filled with a variety of compound movements! You will be performing a mix of 

HIIT EXERCISES

FUNCTIONALITY EXERCISES

PROGRESSIVE OVERLOAD EXERCISES

▫️Follow the timing, reps, and movements to the best of your ability, LETS GO

⭐️ Set bike to height and pedal at a moderate pace

WARM UP STANDING BIKE 5 MIN

⭐️ FORM:

▫️legs hip width a part, send weight back into Glutes and Heals, and keep head/chest up

Body weight Squat

⭐️ FORM:

▫️Stand behind the sled and grab the poles with a high-grip hand position, engage your core muscles and push the sled forward, powering through your entire leg, extend your hips and knees as you thrust the sled forward, and then perform burpee in between pushes

⭐️ OPTION:

▫️Perform inchworms into Burpee if you don’t have a sled

Sled push & Burpee

⭐️ FORM:

▫️Place your feet hip-width apart, and dumbbells at your sides, take a big step to the side, land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle, and bring Dumbbell to ankle

▫️Keep opposite leg only slightly angled, return to the starting position by extending your hip and knee, once they are straight, bring your foot back in to a standing tall position, and press dumbbell overhead

8 PER SIDE

Lateral lunge Dumbbell press

SET #1

⭐️ FORM: 

▫️Get in hand stand against wall, drive knees to chest, and keep abs engaged throughout movement 

⭐️ OPTION:

▫️Perform a regular mountain climber

Wall mountain climbers

⭐️ FORM:

▫️Wide stance Squat, drive weight through the Glutes/Heels of feet, and keep your core tight with a flat back

▫️Really on power while you drive the Medicine Ball over head and slam to the floor 

⭐️ OPTION: 

▫️Hold Medicine Ball with two hands close to chest and perform a wide squat

Medicine Ball Dumbbell Slam

⭐️ FORM:

▫️Place plate under your heels, keep head and chest up, bring Dumbbells to side of body, squat down sending weight through heels/Glutes, and perform bicep curl and overhead press once you reach the standing position again

⭐️ OPTION:

▫️Perform the same movement without the plate under your heals

Elevated heals squat, bicep curl, & overhead press

SET #2

⭐️ FORM:

▫️Start in a wide squat, squat down to grab kettle bell, power drive over head and alternate hands in between movement, slight twist during shoulder press, and keep your core engaged as well as your head and chest up to protect your lower back

⭐️ OPTION:

▫️Perform 10 Kettlebell squats and 10 overhead presses with kettlebell

6 PER SIDE

Kettle bell squat cross over

⭐️ FORM:

▫️Swing kettlebell by hinging at hips, and swing up and transition to squat 

⭐️ OPTION:

▫️Perform regular squats with kettlebell

Kettlebell Swing to Squat

⭐️ FORM:

▫️Bring your elbows down to the ground, keep your core engaged, try not to move your hips back and forth, and extend one arm then the other

8 PER SIDE

Commandos

SET #3

⭐️ Set bike ride height and pedal at moderate pace

Cycle Bike

DAY #4 FULL BODY

DAY #4 FULL BODY

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