Name: Playbook - Train Limitless - W4/D3 Full Body
Uploaded: 2022-04-11T18:07:03.560Z
Duration: 30 min
Description: W4/D3 Full Body

-reverse burpee
-hand release push up
-high plank + jump squat
-superman + arm pull down
-alternating v-up

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

-rock back in a tight hollow position
-use your arms to extend onto your feet to stand
-lower back down to your butt & rock back into the hollow position to begin next rep
Scaling options:
-perform hollow rocks & air squats separately 
-ex: 10 hollow rocks + 10 air squats

Reverse Burpees

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position
- scaling option:
Lower to your knees

Hand release push ups

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

High Plank into Squat Jump

-begin face down on your stomach with your arms overhead
-lift your body by hyperextending your lower back
-pull your arms down while also activating your lats and pulling down your snap

Superman Arm Pull Down

-start on your back with legs together and arms overhead
-raise one leg and lift arms and chest to reach towards raised foot
-return to starting position and alternate legs
**20 reps total

Alternating V-Ups

Full Body

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W1/D1 Lower Body

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Mary Katherine

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W3/D1 HIIT

W3/D2 Upper Body + Core

W3/D3 Lower Body

W3/D4 Full Body

W3/D5 HIIT

W4/D1 Upper Body + Core

W4/D2 Lower Body

W4/D4 Upper Body + Core

W4/D5 HIIT

W4/D3 Full Body

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