Name: Playbook - Inanna Sarkis - W1/D1 Full body
Uploaded: 2022-08-31T20:43:41.416Z
Duration: 45 min
Description: W1/D1 Full body

Mar Becerra

Giovanna Rosa

Maria

Warm up: 

Superset: x 3
– Push-ups 
–High plank shoulder taps 

Circuit: x 3 
–Bw squat 
–Split squat 
–Squat jump 

Superset: x 3 
-Bw dips 
-V-ups

* Run outside if you don't have a treadmill
1 Minute of running followed by 1 minute of walking (active recovery)

Treadmill

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

**Modification: assisted/modified pushups** Start in a plank position, and then drop knees to the floor to kneeling position. Keep your core engaged and a straight line from the top of your head to your tailbone, and shoulders in line with wrists. Do not let your chest come up/do not arch your back & use your arms to push up.

Push up

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

Superset

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (12 each leg)

- Push your hips as you come down
- Reach parallel and explode up

Squat jumps

Circuit

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

- Sit with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

W1/D1 Full body

Community

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