Name: Playbook - Kailey Hackett - Full Body Strength
Uploaded: 2022-12-14T17:29:39.221Z
Duration: 35 min
Description: Full Body Strength

Happy Tuesday! 

You have 2 circuits 

You will have 4 rounds of each exercise. We are basing todays workout on reps rather then time. 

You will go through a exercise get the # of reps in and switch arms or legs. Then after that exercise you will move to the next exercise. You will go through the circuits 4x. 

After completion of circuit 1 you will have a min. Break and move to circuit too. Same format.

For first 2 sets of 7 you want to be at about 55-66% of max 1 rep

3rd & 4th set of 5 reps 70-75% of max 1 rep

Barbell front squats

Box jumps

•I didn’t have dumbbells so if you have dumbbells use those and do dumbbell bench chest press then straight into push-ups 
•if you want to use a band wrap it around something stead 
•walk forward to where you feel like it’s enough resistance 
•the arm that is punching is the leg that will be back 
•front leg is stabilizing you 
•engage core 
•punch forward slighting leaning into the band

Explosive band punches straight into push ups

Circuit 1

•rack kb on one side 
•lunging to opposite side the kb is on 
•making sure your but is back weight in heels 
•knee is behind toes — we are not leaning forward into the knee (let’s protect that knee) 
•you want to be feeling it in your glutes, hamstrings 
•pushing off that knee and driving back to starting position 
•switch legs

Kb single arm rack side lunge

•feet wider than shoulder width apart 
•hinging at hip— pushing that but back 
•chest is facing floor 
•pulling dumbbell up towards your rib cage and back down 
•engage your core

Bent over (sumo stance) db row

•kb in hand 
•stabilizing with opposite leg 
•hinging at hips 
•lower kb keep spin neutral 
•slit bend in knee 
•driving that kb right back up with your glutes and hamstrings. 
•we are NOT pull it up with our back if you are feeling your back rounding, weight is too heavy and core is not engaged 
•switch legs

Full Body Strength

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