Name: Playbook - Train Limitless - W3/D4 Full Body
Uploaded: 2022-04-11T17:40:14.087Z
Duration: 45 min
Description: W3/D4 Full Body

-high plank into squat jump
-high plank bird dog
-sissy squat + pulse
-inch worm + push up
-russian twist
-heel taps
-side crunches
-plank hold

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

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

High Plank into Squat Jump

- 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
- 10 reps each side

Bird dog

Full Body

-set feet closer than shoulder width apart
-lower hips to halfway & keep chest up
-bring hips back up halfway, back down to parallel, & back up to full extension

Narrow Squat + Pulse

-begin standing with feet together
-walk hands down to push up position while keeping legs straight
-lower chest down to the ground
-press back up & walk hands back to starting position

Inch Worm + Push Up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

Heel Taps

-start laying on your back with knees bent
-bring one leg up resting your ankle on your knee
-put opposite arm from that leg behind your head
-bring your elbow towards your knee & back down
**100 reps total (50 per side)

Side Crunch

-set elbows underneath your shoulders
-keep back flat & core tight
-don’t forget to BREATHE!

W3/D4 Full Body

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