Name: Playbook - Kehinde Anjorin - W4/D3 Total body strength
Uploaded: 2021-08-23T15:14:49.339Z
Duration: 60 min
Description: W4/D3 Total body strength

Welcome to W4 D3 

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
3 exercises - 3 sets 

A1 Double rack KB squat TEMPO
A2 Kickstand deadlift 
A3 KB forward lunge

Superset 2 LOWER BODY
3 exercises - 3 sets 

B1 KB floor press
B2 1/2 push ups TEMPO
B3 1/2 Kneeling SA OHP

Superset 3 POWER ABS 
3 exercises - 3 sets

C1 Dead-bug with foam roller 
C2 Knee plank shoulder taps
C3 Hallow hold knees bent

Superset 1

Lower body 

B1 Double rack KB squat TEMPO
B2 1/2 KB deadlift 
B3 Forward lunge DD KB rack

- Rack weights underneath shoulders.

- Keep wrist neutral

- Begin by tucking your pelvis underneath your belly button.

- Start by pushing your knees forward and seating your hips down.

- Count to 4 as you descend, slow and controlled.

Double rack KB front squat TEMPO

- Standing tall, bring your right  leg behind your left. 

- Lift right heel 

- Fold at the hips can you bring the weight down towards the mat. 

- Keep weights close to your legs

- Switch legs and repeat for the prescribed sets and reps.

Kick-stand deadlift

- Hold one weight in a rack position, hold the other with arms straight.

- Lunge forward with the leading leg.

Forward lunge

W4 D3 Lower body

Superset 2 

Upper body

B1 KB floor press 
B2 1/2 push up TEMPO
B3 1/2 Kneeling single arm press

- Lie perpendicular to the mat with only your body  lying on the surface. your legs bent with your feet firmly on the floor.

- Grasp the dumbbell with both hands and hold it straight over your chest at arms length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.

- Initiate the movement by lowering the dumbbell to your chest.

- Return to the starting position by extending the elbows.

Kettlebell floor press

- Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length. 

- Place your toes on top on the mat, tuck your pelvis under - Lower yourself slowly until your chest almost touches the floor as you inhale. - Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. 

-Breathe out as you perform this step. - After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

1/2 Push ups TEMPO

- Take a knee, take a dumbbell the hand of leading leg.

-Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.

- Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.

- Keep pelvis tucked and torso above hips.

- Pause, and slowly return the weight to the starting position.

1/2 Kneeling SA OHP

W4 D3 Upper body

Superset 3

Power Abs

C1 dead-bug w/foam roller 
C2 Knee plank shoulder taps
C3 Hallow hold knees bent

- Begin lying on your back with your hands extended above you toward the ceiling.

- Bring your feet, knees, and hips up to 90 degrees.

- Place foam roller in front of hips, anchor it in place with your forearms. 

- Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.

- Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.

- Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.

- Stay tight and return the working leg to the starting position.

- Repeat on the opposite side, alternating until the set is complete.

Dead-bug w/foam roller

- Get into a prone position on the floor, supporting your weight on your knees and your palms.

- Your  are straight and directly below the shoulder.

- Keep your body straight at all times, and hold this position while taps your shoulders.

Knee plank shoulder taps

- Lay with your knees bent at 90 degrees and feet off of the floor.

- Reach your fingers towards your knees.

- Glue your lower back to the floor.

- Reach for your toes with your fingers to engage core. 

- From this position, peel your upper back off of the floor and hold.

Hallow hold knees bent

W4 D3 Power abs

W4/D3 Total body strength

Maybe it was my iPad, but it would help to hear your voice coaching you through the exercises

Karen

This was INTENSE ! OMGGGG but I enjoyed the pain and the perseverance I didn’t think I had in me.

April

It’s good to be back at it. It’s a good but tough first day workout. 💪🏽💕

constanza

W1/D1 Total body strength

Michele

Mariana

Day 2! Loving this workout series so far!

W1/D2 Conditioning

I feel great after finishing this workout. I feel energized and ready for the rest of my day.

Some of the workouts paired with its reps and sets are too difficult for me to do. I have to cut the reps or the sets

Kaiya

Connie

W1/D3 Total body strength

It always feels great to complete a good tough workout

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!

W1/D4 Total body strength

Good conditioning session. I feel better after pushing through to the end.

W1/D5 Conditioning

W2/D1 Total body strength

I've noticed the timing of your workshops are off (usually much shorter) unless I'm supposed to do a warm up beforehand. This workout was 30 minutes, which was great and totally good for me! Unless I'm missing something. I did each circuit and rested for 1 minute in between circuits. Thanks for putting this together!

Rebecca

W2/D2 Conditioning

Do I have to add cardio, I want to lose weight too!

Another great workout. Love the progression!

W2/D3 Total body strength

W2/D4 Total body strength

This one took 15 mins to complete minus a warm up. I don't think it could take more than 30 minutes minus a warm up. Got me sweating regardless. Time for some yoga!

Tough, but so satisfying to get to end of this conditioning workout. Mind over matter 👊🏽

W4/D3 Total body strength

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