Name: Playbook - Katie Becknell - W1/D5 Functional Full Body
Uploaded: 2024-04-23T23:47:51.333Z
Duration: 60 min
Description: W1/D5 Functional Full Body

Another super challenging workout 🏋️

Juliette

Kaitlyn

ooof this one had me shaking!!! functional movements are definitely something I want to work on more

Selyna

(Optional if you are only doing the 4 day split!)

10 min stairmaster warm up

3x10-12 for everything

box jumps
burpee to snatch
banded explosive push ups
walking b stance squat
standing marches
bent over pendulum row
hanging knee tucks

CIRCUIT:
speed 5 — 1 min
speed 7 — 1 min
speed 9 — 30 sec
repeat 4 times

*** Adjust speed based on your level! ***

Stair Master

REP RANGE: 10-12

SET UP: Grab a box, preferably a plyobox it’s soft so if you happen to catch your foot it won’t hurt as bad as a metal / wooden box! Start with a low height and work your way up, i know it can be scary but you got this!!

FORM TIPS: Stand a few inches in front of the box. Press hips back, lower down and jump on top of the box. Land softly on the box. Complete the movement by standing up tall before stepping down with one foot at a time.

Box Jumps

REP RANGE: 10-12

SET UP:
You’ll need two dumbbells for this exercise

FORM TIPS:
Place the dumbbells about shoulder width apart. Place your hands on the dumbbells and jump back into a plank position, lower your body to the floor then push back up and jump your feet to besides where your hands are. Then take the dumbbells and snatch them straight up overhead.

Burpee to Snatch

REP RANGE: 10-12

SET UP:
Find either a smith machine or squat rack and wrap a heavy resistance long band around the safeties of the smith machine or squat rack. 

FORM TIPS:
Place the band just under your boobs. Place your hands just about shoulder width apart and speed your finders out. As you descend, keep your elbows tucked at your side and keep a straight line from your shoulders to your feet. Keep your entire body tight, flexing your core as it will help you keep that straight line! On the way up, press through your hands and explode up to lift your hands off the floor, the heavier the resistance band, the more help you will get!

Push Ups

REP RANGE: 10-12

SET UP: all you’ll need is either a plate or dumbbell, start off with a pretty light weight. 

FORM TIPS: Start with your feet hip distant apart and press the dumbbell or plate over your head, try to keep your arms as straight as possible throughout the whole set. step forward with one foot about a foot and rotate the back foot out about 45 degrees. Slowly lower down trying to keep most of your weight in the front leg. Lower down to at least parallel then press through the front food to get you back to standing. Like any other b-stance movement, that back leg is there for balance and stability, you should not be pushing off it much at all, leave that to the working leg!!

Walking B-Stance Squat with Overhead Hold

REP RANGE: 10-12

SET UP: For this exercise you will need a single plate or dumbbell

FORM TIPS: Stand with feet hip distant apart and press the plate or dumbbell overhead. To start keep your core nice and braced , lift one knee into the air until your femur is parallel with the floor, keeping your body as stable as possible and not swaying to the side. Slowly lower the leg and repeat on the opposite side.

Overhead Marches

REP RANGE: 10-12

SET UP: You will need 2 kettlebells for this exercise. 

FORM TIPS: Place your feet slightly wider than hip distance apart. With a slight bend in your knees, hinge forward at the hips until your upper body is almost parallel to the floor. 

Pull your shoulder blade back and down, then instead of rowing both kettlebells back at the same time, start with a single arm then as you lower that arm, simultaneously lift the opposite arm up. Row the kettlebell up and back to your back pocket. You don’t want to row it directly up where the kettlebell ends up in your armpits, you want to pull it back more toward your hip. Also DO NOT use momentum to pull the kettlebell up, your entire torso and legs should remain stable during the entire movement, only your working arm should be moving.

Bent Over Pendulum Row

REP RANGE: 10-12

SET UP: find a pull up bar or pull up machine, really anything with a bar you can hang from. if you don’t have access to one or don’t feel comfortable hanging you can also do these lying on the floor instead!

FORM TIPS: Hang from a bar with whichever grip you are comfortable with. Tuck your knees up as far as you can, staying tight in your core and keeping the movement controlled. Lower controlled as well so your body isn’t swaying too much throughout the movement.

Hanging knee tuck

W1/D5 Functional Full Body

Jill-Dey

Stacey

Karli

W1/D1 Leg Day 1

Chanel

Struggling to type this because my arms ache so much! Another fab workout thank you!

Brett

W1/D2 Upper Body 1

jennie

That was awfully painful! My legs are DEAD

W1/D3 Leg Day 2

Lobna

Elise

W1/D4 Upper Body 2

amazing workout, just couldn’t do the walking lunges cause the gym was too packed 🥲

W1/D5 Functional Full Body

Community

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