Name: Playbook - Jess St John - Day 3: Full Body
Uploaded: 2023-12-13T15:49:49.580Z
Duration: 60 min
Description: Day 3: Full Body

Incorporate this full body workout in level up your calisthenics game!

- The same as your regular pull up but with wider hands 
- Emphasize lat engagement from the beginning (drop shoulders away from ears and pull armpits downward)
- Use resistance bands as needed

Wide grip pull up

- Set up like a tricep push up but with hands backwards 
- Line up thumbs to create an imaginary horizontal line and spread fingers
- Lower chest and hips at the same time keeping the core engaged
- At the bottom of your push up, your elbows should be directly above or slightly in front of your wrists (not behind)
- Push everything up at once
- Squeeze biceps to straighten arms and push through shoulders at the top

Pseudo Push Up

- On parallel bars, place legs over top of one bar and upper body underneath the other, hands grip over top of the bar 
- Maintain a hollow body position
- Drive elbows to the ground and pinch shoulder blades together at the top 
- Control movement back to the starting position 
- To regress this, do it with feet on a lower platform like a box under the bar (maintain a hollow position)
Note: this can also be done on monkey bars!

Australian Rows

- Create a triangle with your feet and one hand (the wider your stance the easier, the more narrow, the harder)
- Spread fingers to increase stabilization 
- Keeping shoulders in line with each other (ie not twisting), relax the supporting shoulder to lower your chest, then push through your shoulder (think of pushing the ground away), to raise your body (this is a small movement)
- Make sure to squeeze your core and glutes to stabilize 

Reps are per side

Single Arm Scapular Push Up

- Leg you’re standing on is on the edge of a box or bench
- Raise inside leg behind you and twist knee inward while tucking your hip under
- Keep weight centred over foot on the box
- Think of bringing your back knee to behind your front knee
- Bend front knee and extend other foot to the ground 
- Stand back up

Elevated dragon pistol squats

- Start in a split stance with your back foot on an elevated surface 
- Lower to a lunge 
- Jump up bringing your knee toward your chest 
- Land softly into your lunge

Explosive Bulgarian split squat jump

- Start in a plank with your shins on an exercise ball 
- With straight legs, bend at the hips and lift the hips toward the ceiling
- As you do this, pull your toes up onto the ball and shift your weight into your hands
- Push through shoulders and fingertips with fingertips spread out to add stability
- Keep the core tight and slowly return back to plank
- To regress this, bend the knees (tuck), as you raise your hips

Exercise ball plank to pike

Do both exercises back to back and then rest

- Start standing up and bend over to place your hands in front of your feet
- Walk your hands forward to a plank position while squeezing your core and glutes so your hips don’t shift side to side
- Walk your hands back in and stand up
- Over time aim to walk your hands past the plank position and get your stomach closer to the floor, but remember your core must stay tight and you cannot arch your back

Plank walk out

- Elbows under shoulders and hands out front (wrists under shoulders for regression)
- Push through shoulders
- Pull ribs and hips toward each other 
- Squeeze belly button to spine
- Squeeze glues and keep tailbone tucked

Day 3: Full Body

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