Name: Playbook - Jules Shaw - Full body 1.0
Uploaded: 2022-11-21T14:57:33.581Z
Duration: 10 min
Description: Full body 1.0

Jennifer

Full body warm up to get things flowing for your full body workout!

Modification: squat holding rig for support

- Lower your butt back and down into a deep squat
- Optional: push your elbows into your knees for added stretch, rock left and right to open up hips, rock knees back and forth to stretch ankles

Deep squat hold

- Put one leg out straight in front of you with a slight bend in the knee
- Gently lean into your knee
- Sweep your hands across the ground (or however low they go) and come back up
- Repeat on the other leg.

Hamstring sweeps

- Step forward and lower your back knee to the ground
- Lean chest forward and down on the inside of your front knee
- Bring your same side elbow to the ground
- Bring same arm up to the ceiling while opening your chest up to the side
- Step forward and repeat with opposite leg and arm

Spiderman lunge with rotation

- Grip pull-up bar slightly wider than shoulder width with palms facing forward
- Keeping arms straight, pull shoulder blades/scaps back and down while engaging lats
- Release shoulder blades/scaps back up and forward slowly with control

Scap pull-ups

- Begin in the pushup position with hands directly underneath your shoulders, maintaining a tight core
- Keeping arms completely straight retract and protract the shoulder blades (i.e. bring scaps up toward ceiling and down towards floor)

Scap push-ups

- Begin lying on your back holding your legs bent 90 degrees above you and arms pointing straight up above your shoulders
- Hold your core tight and pressed against the ground
- Slowly lower one arm and extend opposite leg until they’re hovering just above the floor
- Bring them back up to the starting position 
- Repeat with opposite arm and leg

Full body 1.0

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