Name: Playbook - Kari Moulton - W1/D4 Full Body
Uploaded: 2022-10-25T14:07:51.824Z
Duration: 45 min
Description: W1/D4 Full Body

Complete as many rounds of these 6 exercises as possible in 45 mins

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- On one leg, push your hips back as you come down
- Raise your arms for balance
- Touch the bench and come back up
- Complete 10 each leg

Single-Leg Bench Squat

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating Dumbbell Snatch

- Start in a wide push up position
- Lower your chest down to the ground
- Press off the ground moving them into a close grip position
- Complete a close grip push up and press off the ground, moving your hands back to wide position
- Switching back and forth for time or reps

Wide to Narrow Push-ups

- Attach band to rig or fixed point
- Stand perpendicular to the rig/fixed point
- Slide band around the calf of the foot furthest from the rig and balance on leg closest to the rig
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting balancing position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Repeat for the remaining reps and then complete remaining reps on the opposite leg
- 10 reps each leg

Single Leg Banded Lateral Lunge

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- Hold dumbbells in a neutral hold (palms in) elbows close to the body
- In a see saw motion press one weight up, and as the weight is coming down press the opposite weight up. 
- Repeat for remaining reps

Hollow Body Neutral See Saw Press

- Stand a few inches in front of the bench
- Press hips back, lower down and jump on top of the bench
- Turn around and lower down to the opposite side to repeat jumps

W1/D4 Full Body

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