Name: Playbook - Kayla Sileo - Wk2/D6 Full Body Round Up
Uploaded: 2022-10-03T18:37:26.305Z
Duration: 45 min
Description: Wk2/D6 Full Body Round Up

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

-using a medicine ball to do the burpee, place ball on ground
-kick feet out into plank position 
-hop feet back into to start position
-stand up out of burpee with medicine ball and press overhead 
-that is one rep
*to scale back step your feet back into the burpee instead of hopping 
*for advanced scaling perform a push-up on medicine ball in plank position of burpee

Medicine Ball Burpee Press

Circuit 1

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

-using a medicine ball  perform alternating toe taps repeatedly as fast as possible

Quick Feet

Circuit 2

-roll yourself out into a plank position with ball under ankles
-roll your knees into your chest 
-return to start position and perform a push-up
-this is 1 rep

Ball knee tuck to push-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Wk2/D6 Full Body Round Up

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