Name: Playbook - Jess Racz - Full Body Workout #11
Uploaded: 2022-10-07T03:29:12.580Z
Duration: 45 min
Description: Full Body Workout #11

Single leg balance + mobility + rotational power + full body strength with upper body emphasis

Adductor Rock Backs

DB Rotational SL Punches

Ankle Dorsiflexion

Elevate your opposite hand on a bumper plate or low box 
10 reps on each side 
Keep your back flat like you’re balancing a water bottle on it

Quadruped Bear Crawl Rows

Warm Up

Landmine Rotational Push Press

MB Shot Put Throws

12 reps each side
Use band if you don’t have a cable

Half Kneeling Rotational Row

Rotational Power

Elevate yourself on a step or stack of books 
12 reps on each side

Single Leg Calf Raises

If you don’t have a slant board, you can elevate yourself on a DB or bumper plate

Slant Board Single Leg Squats

Bodyweight Accessory

Lat Pull Down

Use band as substitute for cable. If you don’t have band, complete a DB Bent Over Row

Mid Cable Row

Kickstand Low Cable Row

Mechanical Pull Drop Set

Full Body Workout #11

Collins

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Peniel

Great workout!! Not much equipment needed But still very effective and tough

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