Name: Playbook - Jess St John - Day 2: Full Body
Uploaded: 2023-12-13T15:49:49.532Z
Duration: 60 min
Description: Day 2: Full Body

Incorporate this full body calisthenics workout to level up your body weight strength!

For the rep count: complete 30 dips 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!

- Start pushing through shoulders with core engaged
- Bend elbows keeping arms over top of the bars (elbows shouldn’t flare out to the side)
- Lower shoulders toward the bar
- Once elbows hit 90° (or slightly deeper), press back up

Parallel Bar Dips

- Stand on a box high enough for you to line up your collarbone with the pull up bar
- Slowly shift yourself into the top portion of the pull up and step off the box in a controlled way to avoid swinging 
- Hold this position for 5 seconds (5 Mississippi !!!) and lower yourself into a dead hang as slowly as possible 
- Jump down and start again from on top of the box

5 second ISO pull up with slow negative

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground in front of your hands
- Keep elbows tucked in (don’t let them flare out to the side)
- Press yourself back up to the starting position

If this is too challenging, walk feet further away from hands to lower the hips

Pike push up

*Can be done with tall parallettes and feet on floor, canes with feet on floor, or parallel bars with feet on a box

- Hands are on the outside of the bars with palms facing in
- Knees are bent at 90° and should be stacked directly over ankles
- Drive elbows toward the floor and pinch shoulder blades at the top
- Squeeze core and glutes to maintain a hollow body position (don’t let hips drop at the bottom or arch at the top)

Parallette Bridge Row

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible, keeping your heel on the ground
- Squeeze your glutes and quads, and lean forward to stand back up
- Use a band as needed for assistance 
- 6 reps each side (can alternate)

Pistol squat

- Place feet on a box and fold at the hips to stack your hips, shoulders, and wrists (they should create a straight line from the ground up)
- Grip the floor with your hands for stabilization 
- Relax shoulders as much as possible and then push through them as much as possible (as if you’re trying to push the floor away)

Inverted shoulder shrugs from pike

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged by tilting your pelvis up, pushing your lower back into the floor, and pulling your belly button into your spine
- Squeeze glues and keep the rest of your body tight
- Aim for small movements

Hollow body rocks

- Extend arms and legs above floor
- Squeeze glutes and shoulders to rock back and forth
- Arch back

Day 2: Full Body

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