Name: Playbook - Kehinde Anjorin - W3/D5 Total body
Uploaded: 2021-08-23T15:00:41.275Z
Duration: 45 min
Description: W3/D5 Total body

Welcome to W3/D5

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 UPPER BODY

A1 Single leg box squat 
A2 Split squat isometric hold
A3 Single leg deadlift reach
A4 DB glute bridge on box

Superset 2 LOWER BODY

B1 Incline push up TEMPO
B2 Bent-over row wide
B3 DB shoulder press

Superset 3 The gun show 

C1 DB lateral raise 
C2 DB frontal raise 
C3 Single arm Arnold press

Superset 1 lower body 

A1 Single leg box squat 
A2 Split squat isometric hold
A3 Single leg deadlift toe reach
A4 DB glute bridge on box

- Utilize a box at an appropriate height that will challenge the strength/control of the client, but not allow for a sudden drop or loss of control on the descent. Stand on the left leg with the heel about 2-3 inches away from the box. 

- The right leg will be unsupported and out in front of the body. The arms can be extended out in front of the body during the squat to help maintain balance.

- Now, slowly squat down until the glutes softly touch the top of the box. Pause momentarily, and then return to the start position.

Single leg box squat

- Set up in a split stance position with weights above shoulders. looking straight ahead, and your back knee in contact with the floor.

- Drive through the front foot just enough so that the back knee rises off the floor 1-2 inches.

- Hold for the desired amount of time.
Repeat for the desired number of repetitions.

Split squat isometric hold

-Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. 

- Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. 

- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. 

-Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Single leg deadlift

- Off the Box, place your heels on top of the box. Your butt should be right against the box or no further away then when your knees are bent to 90 degrees with your heels on the box.

- Bend your arms to 90 degrees with just your upper arms on the ground.

- Lift one leg up and either lift the foot straight up toward the ceiling or bend the knee to 90 degrees. Do not let the lifted leg swing to help you bridge up.

- Then, drive through the heel on top of the box and press your hips up as high as you can. Squeeze your glutes and keep your core tight as you bridge up. Keep the ankle, knee and hip of the working leg in line.

- If you feel this in your low back or can’t get your hips up as high as with the Two-Leg Glute Bridge Off Box, you may need to regress the movement.
Hold for a second or two and then lower down. Complete all reps on one side before switching.

Single leg glute bridge off box

W3 D5 Lower body

Superset 3 Upper body

B1 Incline push ups tempo
B2 Bent-over row wide 
B3 DB Shoulder press

- Stand facing the bench, table, or the edge of a bed.

- Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. 

- Align your feet so that your arms and body are completely straight.

-Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. 

-Keep your body straight and rigid throughout the movement.

- Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.

Keep going with slow, steady repetitions.

Incline push up tempo

>> Stand holding a pair of dumbbells in front of your thighs with a palms-down grip.

>> With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins.

--Keep your head in a neutral position and your eyes fixed on the floor in front of you.

>> Inhale deeply and begin the pull. As you pull toward your upper abs, bring your elbows out and up in a wide arc, similar to how you pull a barbell using a wide grip.

>> At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path.

DB bent-over wide row

- Stand with feet shoulder-width apart. Hold a dumbbell in each hand, resting the dumbbells on your shoulders. 

- Your elbows should be pointed directly in front of your body.

- Bend knees and dip torso directly downward. Exhale as you extend your legs, pushing up through heels and using the momentum to punch both arms upward.

- When arms are fully extended, the dumbbells should be directly over your feet. Make sure to keep both feet fully and firmly planted on the floor (don’t stand on your tiptoes).

- Hold the weights in the air for a breath before slowly lowering both back down to shoulder level as you prepare for the next repetition.

DB push press

W3 D5 Upper body

Superset 3 The gun show

C1 DB lateral raise 
C2 DB frontal raise 
C3 Single arm Arnold press

- Grasp dumbbells in on hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.


- Raise dumbbell forward and upward until upper arms are above horizontal. Lower and repeat.

DB frontal raise single arm

- Stand tall, a dumbbell in one hand. Arm are at your side, palm facing in. 

- Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.

- Raise your arm simultaneously just a couple inches out to each side and pause. 

- This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.

- Lift the dumbbell up and out to each side, keeping your arm almost completely straight, stopping when your elbow reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.

- Pause and hold for a second at the top of the movement.

- Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.

DB lateral raise single arm

- The dumbbell should now be positioned directly in front of your left shoulder. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. 

- This is the starting position for the exercise.
Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head while turning your wrist so that your palm is now facing forward (away from your body).  

- Keep raising the weight until your arm is almost fully extended.

- Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again.
Repeat for desired reps, and then repeat the exercise using your right arm.

DB single arm Arnold press

W3 D5 The gun show

W3/D5 Total body

Helen

Alini

W1/D1 Total Body

W1/D2 Conditioning

Super strong series! leg part I  only repeat 10x. Great Burn!

Qa22

W1/D3 Total body

My favourite one yet! 
Heads up, on the hollow holds the last three rounds have 30 reps not 30 seconds! 😃

Karin

W1/D4 conditioning

W1/D5 Total body

I did 12x reps instead of 15 and it was more than enough for me! xoxo thx

W2/D1 Total Body

Awesome! 
Any tips for sore wrists during planks/beads crawl?

W2/D2 Conditioning

W2/D3 Total body

W2/D4 conditioning

This workout was too long- took me 1 hr and 40 mins to complete:( 
Reducing the number of exercises that require both sides to be done would shorten the workout. 
Also, the explanations going with the lateral dumbell raise indicate using both arms but I assumed it was 1 arm at a time since that's what you were doing in the video. I can't remember if the same applied to the other shoulder exercise. 
I've never been able to do a push-up (even though I've played competitive sports all my life) so I just do a super modified push up with my knees on the ground and bum in the air - basically looks like I'm creating a table. 
Thanks Kehinde!

Rebecca

W2/D5 Total body

W3/D1 Total Body

W3/D2 Conditioning

W3/D3 Total body

W3/D4 conditioning

W4/D1 Total Body

Hi Kehinde, 
This workout took 15 mins. I only did the plank with 2 arms and shoulder taps bc my wrists can't do a one arm plank without crippling myself. I noticed that the instructions said 6 rounds but the exercises show 5 rounds. 6 rounds would make the workout slightly longer as would doing the plank with one arm on both sides.  It was hard despite how short the workout was. 

Not sure if I put down comments for the previous workout but the Arnold press was done with 2 arms in one round and them with one arm in another round. I couldn't do this bc of muscle fatigue from using the same muscles repetitively. Also, I wouldn't do the exact same exercises 2 days in a row bc at least for me it results in too much fatigue.

Thanks again!

W4/D2 Conditioning

W4/D3 Total body

W4/D4 conditioning

W4/D5 Total body

W5/D1 Total Body

W5/D2 Conditioning

Good level of difficulty- not too hard. Time of workout was pretty accurate. I just modify the push-ups...maybe in the future I'll be able to do a push-up on my knees, lol. Hard when your arms are the length of an albatross. Thanks Kehinde:)

W5/D3 Total body

W5/D4 conditioning

W5/D5 Total body

For me this workout was a bit too focused on arms (shoulders). I would add some ab exercises- even though I hate doing them🤣
Thanks Kehinde!

W6/D1 Total Body

W6/D2 Conditioning

Good workout!
I could really feel the lunges 
Shoulders are getting stronger:)

W6/D3 Total body

Took 20 mins so a bit short 
Good circuit otherwise 
Those Hallow holds kill my thighs- hard for thick thigh girls lol!

W6/D4 conditioning

Too much focus on shoulders for me. 
Is there a benefit to doing shoulder raises on each side instead of together? Just wondering because it would save time for the arm exercises if both arms could be done together. Thanks Kehinde:)*

W3/D5 Total body

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