Name: Playbook - Jake Schultz - W3/D1 D1 Full Body Stability Focused
Uploaded: 2023-12-07T16:11:44.598Z
Duration: 60 min
Description: W3/D1 D1 Full Body Stability Focused

- Holding a TRX straps in one hand and KB in opposite hand on shoulder
-lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time
-Repeat opposite side

TRX single arm row with KB

- With upper back on stability ball 
-Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the dumbbells up engaging your chest
-Keeping Dumbbells up
   -Do a rep with just right arm
   -Do a rep with just left arm
   -Do a rep with both arms
   -Repeat for 8 rounds = 1 set
- Lower with a slow controlled motion

Dumbbell glute bridge stability ball press

-Start in high plank with hands on Dumbbells
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
-Reps are per side

Dumbbell renegade rows

- Start in a high plank position *Can use stability ball for increased difficulty 
- Take one hand off the floor and touch the opposite shoulder
-Slow and controlled movements 
-Keep core engaged and Try not to rotate hips
- Repeating on the opposite side
-Reps are per side

High plank shoulder taps

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell on one side
- Repeat for desired reps
-Switch sides each set

Kettlebell heel elevated narrow stance goblet squat

- Begin by holding weight at one side
- Bend to one side as far as you can Keeping the weight close to the body
- Squeeze your obliques
- Return to starting position
-USE FULL RANGE OF MOTION
-Repeat on opposite side

Weighted side bends

W3/D1 D1 Full Body Stability Focused

Modified bc I’m working out at home with limited equipment (no treadmill or leg press)

Brandon

W1/D1 D1 LEGS

W1/D2 D2 BACK & TRICEPS

W1/D3 D3 PUSH

Blake

W1/D4 D4 Lower Body

W1/D5 D5 UPPER BODY push/pull

Masoud

W1/D6 D6 Upper Push & Abs/Core

W1/D7 D7 Upper Pull

W2/D1 D1 Legs & Shoulders

W2/D2 D2 Full Body

W2/D3 D3 Upper Body Push/Pull

Can upright rows be done with a kettlebell…?

W2/D4 D4 Legs & Shoulders

W2/D5 D5 Push, Core & Cardio

W2/D6 D6 HIIT Bike

W2/D7 D7 Quads

W3/D2 D2 Kettlebell Back & Core

W3/D3 D3 Cardio LISS

W3/D4 D4 Glutes, Hamstrings, Shoulders

W3/D5 D5 Chest & Biceps

W3/D6 D6 Quads & Triceps

W3/D7 D7 Shoulders

W4/D1 D1 Barbell Circuit

W4/D2 D2 Upper Body Push/Pull

W4/D3 D3 Legs & Shoulders

Oh my gosh😭😭😭😭😭🤪🤪🤪

W4/D4 D4 Core Circuit

W4/D5 D5 Back & Triceps

W4/D6 D6 Legs & Shoulders

W4/D7 D7 Fully Body Kettlebell

W5/D1 D1 Chest & Back

W5/D2 D2 Legs

W5/D3 D3 Core/Abs

W5/D4 D4 Shoulders

W5/D5 D5 Legs High Volume

Deana

W5/D6 D6 ARMS

W5/D7 D7 Push & Pull

W6/D1 D1 CORE

W6/D2 D2 Legs & Shoulders

W6/D3 D3 Back, Triceps, Calves

W6/D4 D4 Quads

W6/D5 D5 Core/abs

W6/D6 D6 KB Legs

W6/D7 D7 Back & Triceps

W7/D1 D1 Full Body KettleBell

W7/D2 D2 Glutes & Hamstrings

W7/D3 D3 Shoulders

W7/D4 D4 CORE

W7/D5 D5 Legs

W7/D6 D6 Push/Pull

W7/D7 D7 HIIT EMOM

W8/D1 D1 Shoulders

W3/D1 D1 Full Body Stability Focused

More workouts from Jake Schultz