Name: Playbook - Kehinde Anjorin - W1/D4 Total body strength
Uploaded: 2021-08-23T15:14:49.269Z
Duration: 60 min
Description: W1/D4 Total body strength

Mariana

Another great workout. I like the change in tempo for some of the moves. It's a nice change from most workouts I see around!

Cartya

Welcome to W1 D4

EQUIPMENT: Yoga mat/dumbbells/ kettlebells/foam roller.

Start by performing a full body warm-up of your choice. 

Total body strength 60 mins 

Superset 1 LOWER BODY
3 exercises - 4 sets

A1 Double rack KB ISO hold
A2 Kettlebell RDL TEMPO
A3 Split squat ISO hold each leg

Superset 2 UPPER BODY
3 exercises - 4 sets

B1 KB SA floor press TEMPO
B2 SA bent-over row palms facing forward
B3 Tricep push-ups

Superset 3 POWER ABS 

C1 Bear plank reach
C2 1/2 side plank
C3 Bird-dog

Superset 1 lower body

A1 DD rack isometric squat hold
A2 KB RDL tempo
A3 Split squat isometric hold

- Stand holding a two kettlebells by the horns close to your chest. This will be your starting position.

-  Sit down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

- At the bottom position, pause and use your elbows to push your knees out and hold.

Double rack KB ISO hold

- Standing tall with your feet hip-width apart, holding a pair of light dumbbells in front of your legs. This will be your starting position.

- Keeping your head facing forward, your back straight, and your chest high, bending at your hips back while bending knees as you lower the weight down. 

- Slow controlled tempo, count to 4 on the way down. 

- To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps.

Kettlebell RDL TEMPO

- Stand with your torso upright holding one dumbbells in your hands by your sides. This will be your starting position.

- Step forward with your right leg around 2 feet or so, flexing your knees to drop your hips. Keep your torso upright to help maintain balance. 

- Keep rear knee 2 inches off the mat, tuck pelvis underneath your torso. Make sure that you keep your front shin perpendicular to the ground.

- Exhale and hold. 

- Repeat the movement for the recommended amount of repetitions.

Split squat Isometric hold

W1 D4 Lower body

Superset 2 upper body

B1 KB single arm floor press TEMPO
B2 KB bent-over row palms out
B3 Tricep push ups

- Lay flat on the ground, knees bent and feet planted on the floor.

- Hold a dumbbell in one hand, straight up toward the ceiling before lowering the dumbbell to your chest, upper arms 6"" away from your body.

- Gently touch your elbow to the floor before pressing back up.

KB single arm floor press TEMPO

-With your hand stacked under the shoulder, have both foot flat on the ground and one hand on a bench.

- Hold the dumbbell directly under your shoulder, off of the bench. Palms facing out.

- Pull the dumbbell to your hip, using your shoulder and elbow.

- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

KB single arm bent-over row

-Begin in a plank position with your hands shoulder-width apart and stacked under your shoulders. Keep your body straight and horizontally aligned.

- Bend your knees to the mat, walk palms away from torso.

- Tuck pelvis under, and slowly bring your elbows to the mat.

Tricep push ups

W1 D4 Upper body

Superset 3 Power Abs

C1 Bear plank reach
C2 1/2 side plank 
C3 Bird dog

- Start in all fours.

- Shoulders should be directly above your wrist and hips over knees.

- Slightly push the floor away through the heel of your palms as you exhale. Imagine fogging a mirror.

- Tuck your pelvis under and lift your knees an inch off the mat.

- Lift your arm and reach, alternating.

Bear plank reach

- Begin on all fours in the tabletop position.

- Place your knees under your hips and your hands under your shoulders.

- Maintain a neutral spine by engaging your abdominal muscles.

- Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor.
Hold this position for a few seconds, then lower back down to the starting position.

-Raise your left arm and right leg, holding this position for a few seconds.
Return to the starting position. This is one round.

Bird-dog

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.

- Press your hips toward the ceiling to make a straight line from head to toe.

W1/D4 Total body strength

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