Name: Playbook - Jess St John - Day 1: Full Body
Uploaded: 2023-12-13T15:49:49.521Z
Duration: 60 min
Description: Day 1: Full Body

Level up your calisthenics game with this full body workout

For the rep count: complete 20 pull ups with little to no assistance, taking rests as needed. Time yourself to see how long it takes and aim to beat it in the following weeks!

- Hang from the bar with hands shoulder width apart and arms fully extended
- Pull the armpits down (think shoulders away from ears), to engage the late 
- Drive elbows toward hips while maintaining a hollow body position
- Pull up raising your collarbone to bar level and slowly return to starting position 
- Use resistance bands as needed, note that this is a primer for the rest of the workout so you should not be struggling through these reps

Pull Ups

- Start with your hands just outside the shoulders 
- Bend elbows back and lower chest between thumbs (think arrow shape)
- Keep core tight throughout movement
- Extend your arms and push through shoulders at the top

Push up

- Hang from the bar and squeeze muscles into a hollow position
- Tilt the hips upward and pull the shoulders down to lean back slightly
- With straight legs raise your feet as close as possible to the bar and slowly lower back down
- Avoid swinging

Hanging leg raises

- Keep back close to bench
- Fingertips slightly off the end of the bench
- Bend elbows to 90° as your hips lower toward the floor and push back up 
- Keep elbows stacked over wrists at the bottom of the dip 

Start with the regression and switch to the progression as you build strength and complete all reps with good form and less effort

Bench Dip

- Start in a lunge
- Explosively jump to a standing position switching feet (back foot is now in front)
- Jump back into a lunge on the same leg (feet switch again)
- Do all reps on both legs

Lunge Jacks

- Start in a high plank position
- Push through shoulders
- Tap one hand to the opposite shoulder and alternate sides
- Squeeze core and glutes to not rotate your body (imagine you’re trying to balance a glass of water on your back)
- Keep hips in line with the floor

Regression:
- Make it easier by using a wider stance (feet further apart)

Progression:
- Make it harder by elevating your feet on a box or bench

Plank shoulder taps

- lay on the floor on your back and hold and exercise ball above you using your toes and fingertips 
- aim to push the ball as high as possible
- push your lower back into the ground to slightly raise your hips and shoulders
- keep your chin tucked in
- slowly lower one arm and the opposite leg as low as possible and slowly raise them back up
- repeat on opposite side
- an easier option is to lower one limb at a time (ie arm, arm, leg, leg)

Exercise ball dead bugs

- Sit against wall with knees and hips bent at 90°
- Extend one leg
- Progression: top of extended leg is in line with bent leg
Regression: extended leg leaves heel on floor 

Start with the regression. After you can hold it for 20-30 seconds, witch to the progression.

Complete max time on each leg before resting

Day 1: Full Body

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