Name: Playbook - Train Limitless - W1/D5 Full Body
Uploaded: 2022-04-10T19:13:27.067Z
Duration: 30 min
Description: W1/D5 Full Body

-bird dog
-single leg hip dip
-plank toe touch
-high plank squat jump
-hand release push up w/ arm extension

Arms overhead air squat

-feet underneath hips
-press hips back keeping back flat
-maintain a slight bend in the knee
-lower your chest until you feel a good pull/stretch in your hamstrings, then return to standing position

Goodmorning

Arm Circles forward/backward

High knees

Warm up

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- 12 reps each side

Bird dog

-hands set up shoulder width apart
-raise into a bridge & lift leg
-lower hips to hovering over floor, raise hips back to starting position
-20 per side

Single Leg Hip Dip

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

-begin in high plank position
-jump or step feet up
-drop into squat & jump

High Plank into Squat Jump

-start in high plank position
-lower chest to the ground
-keep core tight & quads off the ground
-extend arms out laterally
-bring hands back to starting position & push up
Scaling option:
Lower to knees

Hand Release Push Up + Arm Extension

Full Body

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W1/D1 Lower Body

W1/D2 Upper Body + Core

Mary Katherine

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W4/D1 Upper Body + Core

W4/D2 Lower Body

W4/D3 Full Body

W4/D4 Upper Body + Core

W4/D5 HIIT

W1/D5 Full Body

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