Name: Playbook - Holly Fielding - FULL ON BURN
Uploaded: 2024-01-18T19:44:22.681Z
Duration: 45 min
Description: FULL ON BURN

⭐️ FORM: 

▫️Being Dumbbells to chest, press Dumbbells overhead alternating between sides, and focus on keeping abs engaged

8 PER SIDE

Preacher overhead press

⭐️ FORM:

▫️Bring opposite arm to opposite leg & keep your hips forward

⭐️ OPTION:

▫️Take out the jump and perform Curtsey Lunges

8 PER SIDE

Over step ice skaters

⭐️ FORM:

▫️Keep head up, chest up, tight core, grab carabiner with fingers, and pull cable across Chest parallel to Shoulders

8 PER SIDE

Cable cross over flies

SET #1

⭐️ FORM:

▫️Lay flat on your Back with knees bent, hold Barbell with straight arms, keep your arms straight throughout the whole movement, and keep motion slow/control

⭐️ OPTION:

▫️Perform same movement with a Dumbbell instead OR perform a regular Sit-up if both of those are uncomfortable too

Barbell sit ups

⭐️ FORM:

▫️Find balance before adding the dumbbell, begin with dumbbell in hand, reach down until mid shins, and lift back up to standing

⭐️ OPTION:

▫️Perform the same movement without the dumbbell OR take up the bosu ball and perform on the ground

8 PER SIDE

Dumbbell RDL on Bosu Ball

⭐️ FORM: 

▫️With a barbell in your hands and your palms facing up, curl bar toward shoulders, lower back down slow and controlled

⭐️ OPTION: 

▫️Perform bicep curl with Dumbbells

Barbell bicep curls

SET #2

⭐️ FORM:

▫️Perform a regular squat, sending hips back, weight in heals/Glutes, and power jump up being toes together then back to starting position

⭐️ OPTION:

▫️Take out the touch touch and performance regular squat jump OR jump perform a regular body weight squat without the squat

Squat jump toe touches

⭐️ FORM:

▫️Elevate leg on platform, keep head up, chest up, abs engaged, and send hips bag into lunge 

⭐️ OPTION:

▫️Perform lateral lunges without the box

8 PER SIDE

Elevated lateral lunge

⭐️ FORM:

▫️Keep a straight back and engaged Abs during power jump between Lunges

⭐️ OPTION:

▫️Take out the jump and perform in place Lunges or step back Lunges

8 PER SIDE

Jump Lunges

SET #3

⭐️ FORM:

▫️Place top of feet on the handle bars, start in plank position, and bring one knee to chest at a time

⭐️ OPTION:

▫️Perform Mountain Climbers

Suspended Ab climbers

⭐️ FORM:

▫️Hands behind head, bring opposite elbow to opposite knee, keep toes pointed and abs engaged

Ab Bicycle

⭐️ FORM:

▫️Don’t let feet or hand touch the ground, you will be in a hollow hold during all your reps

▫️Arms above head, point toes during extension, and drive arms to knees for a full crunch

⭐️ OPTION:

▫️Perform a regular Sit Up

Full body Crunch

⭐️ FORM:

▫️lay on end of bench, bring hands behind head, extend body up to sitting position, return to lying down, and really focus on slow control movement with Abs engaged

⭐️ OPTION:

▫️Perform regular sit ups on floor laying flat on back

Bench sit ups

⭐️ FORM:

▫️Place feet in the handles, start in Plank Position, tight Abs, and bring knees to Chest

⭐️ OPTION:

▫️Inn and outs with legs on a bench

FULL ON BURN

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