Name: Playbook - John Villalona - Full-Body 4
Uploaded: 2022-03-25T21:30:12.707Z
Duration: 45 min
Description: Full-Body 4

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Engage your core as you come up on the situps
- Keep your arms as extended as possible
- Place the ball in front of you
- Hop landing in push-up position
- Perform a push-up with your hands on the med ball

Med ball sit-up to push-up

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push & pull

Perform a jumping lunge but imagine that you are throwing a flying knee to someone’s face.

Think about that face and GO!

Explosive Jump Knee

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
-Load shoulders than drop into a squat.
-Come up from the bottom of the squat and perform a shoulder press with a neutral grip

Full-Body 4

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