Name: Playbook - Jah'Son Patterson - W2/D4 Full body
Uploaded: 2022-09-28T20:48:11.849Z
Duration: 45 min
Description: W2/D4 Full body

William Adams

Circuit: 
Db  squat thruster
Ball slams 
Plank jacks 
Dead bugs 
Burpee 
Frog squats 
Push- up 
Toe touches 
Bird dogs 
Bear crawl

- Begin in a standing position with a dumbbell in each hand
- Clean the dumbbells to shoulder height utilizing a jumping motion and shoulder rotation
- Your palms should be facing each other and the elbows pointed forward
- Look directly forward, keep your chest up, and place your feet about shoulder-width apart
- Initiate the movement with a squat, flexing the knees and hips to lower your body 
- Descend as far as flexibility allows, maintaining good posture in the spine, hips, and knees
- Return to a standing position by extending the hips and knees 
- After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder
- Return the weights to the shoulders, repeating the entire movement for the desired repetitions

DB Squat Thruster

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slams

- Start in a high plank position, arms extended,  hands under shoulders, feet hip width apart, your body is forming a straight line from the crown of your head to the heels of your feet
- Keep your core engaged by thinking about sucking your belly button into your spine
- Jump both feet out to the side, as you would in a jumping jack
- Quickly jump your feet back in
- Continue jumping your feet out and in, keeping your core engaged

Plank Jacks

- Lying face-up on the ground
- While engaging your core and keeping your low back in contact with the floor, lift your arms up and extend them straight above your shoulders
- Lift your legs until your knees are over your hips and your legs form a 90-degree angle
- With a controlled movement, lower one arm toward the floor while extending the opposite leg toward the floor
- After returning to the starting position, repeat the movement on your opposite arm and leg

Dead Bug

- Stand with your feet shoulder width apart
- Squat down and  pace your hands on the floor in front of you
- Hop your feet back, bringing your body down to the floor
- Press yourself back up
- Hop forward, placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Push your hips back and bend at your knees, lowering your body into the bottom position of a full squat (At this starting stage, the crease in your hips should be below your knees)
Pushing through your heels, begin to drive the glutes upwards, bringing the crease of the hip up above the knee
- Keep the back straight and knees bent
- Your back should finish parallel to the floor
- Slowly lower your glutes back into the starting position, maintaining tension on the lower body muscles and keeping your core engaged to stabilize yourself

Frog Squats

- Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips
- Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor
- Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows
- Descend until the upper arms are parallel or your chest touches the floor
- Push yourself back to the starting point by extending the elbows and driving your palms into the floor

Push-up

- Lying on your back, lift your legs and arms up so they're extended toward the ceiling
- Keeping your lower back pressed into the mat
- Crunch up and reach for your toes with your hands
- Lower with control and repeat for desired reps

Toe Touches

- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips 
- Pull your abs in to your spine
- Keeping your back and pelvis still and stable, reach one arm forward and the opposite leg back
- Don't allow the pelvis to rock side to side as you move your leg behind you
- Drive through your heel to engage the muscles in the back of the leg and your butt
- Return to the starting position, placing your hand and knee on the floor
- Complete desired reps then repeat on the opposite side

Bird Dog

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear Crawl

Circuit

W2/D4 Full body

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

W2/D3 - Lower

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

Adam

W3/D4 Upper - Pull

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W2/D4 Full body

Community

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