Name: Playbook - Jessica Cahoy - Warm Up E: Full Body
Uploaded: 2024-05-12T19:10:28.471Z
Description: Warm Up E: Full Body

yangBAE

Brittney

200m Ski/Row (or 1 minute of cardio)
10 Strict Press
10 Lateral Raises
10 Front Raises
10 Overhead Tricep Extension
200m Ski/Row (or 1 minute of cardio)
10 Air Squats
10 Cossack Squat
5 Inch worm

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Strict press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

DB lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB overhead tricep extensions

- Get into rower and adjust foot straps and damper to your liking 
- Grasp the handle and row
- Legs first
- Lean slightly back at the end 
- Finish with the arms 
- Reverse order to starting position 
- Repeat for time, distance, or calories

Rowing erg

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Cossack Squat

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Complete a push up
- Reverse the movement back up to starting position

Warm Up E: Full Body

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