Name: Playbook - Klabera Komini - W4/D3 Full Body
Uploaded: 2024-12-30T10:42:07.218Z
Duration: 45 min
Description: W4/D3 Full Body

Bridget

A full body burn today! Starting with mobility. 

4 sets of DB sumo squats 

Mobility 

Superset 1
 
Mobility 

Superset 2 

3 pushup sets 

3 rounds of a core circuit to finish

- start lying on your back 
- bring the soles of the feet together into a butterfly position
- squeezing your GLUTES - lift your hips upwards 
- slowly lower

Butterfly hip lifts

- step backwards to a reverse lunge with arms overhead
- lower arms to the floor
- all the pressure in the arms to help you lift your hips upwards and straighten both legs
- hold for 1,2 
- come back to the lunge position

Lunge - hamstring stretch

Warm up Mobility

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up to full extension

Dumbbell sumo squat

Alternating lizard rotations

Alternating shoulder press

Lying tricep extension

Superset 1

- start with your feet turned out and wider than your hips 
- sink your hips downwards and lift your chest 
- keep elbows pressed against the inner part of the knees
- keep feet flat on the floor the whole time!
- lift hips upwards to straightens legs
- repeat and lower hips into frog squat

Dynamic Frog squat

Dumbbell in & out squat

Deadlift to row

Superset 2

Arms - over & under

Pushups

- Lying down, start with knees up at a 90 degree angle 
- Extend right leg and right arm down
- Bring back to starting position
- Extend left leg and left arm down 
- Repeat

Deadbug

- lying on your back raise both legs upwards
- lower one leg and bring it back up 
- lift your hips and bring them back down in a controlled manner
- alternate other leg, repeat

Hip lift - leg lower

- Knees apart, soles of the feet together
- Hands to the back of your head and lift your shoulders so that they come off the mat
- Exhale with each crunch and keep lower back on the mat

Butterfly crunch

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Ab Circuit

W4/D3 Full Body

Great! Loved the mobility for upper body, mine is tighttttt

I really like it! Today is my first day, and I feel this will work for me.

Yuri

Mariana

W1/D1  Upper Body

W1/D2 Active Recovery

Great! Surprisingly sweaty! When an exercise says 12 reps of renegade rows does that mean 12 with each arm or 6 with each arm for 12 total? I’m on four-week strength, day 3.

Julia

Vraiment super application ! Exo parfait pour le patin et qualitatif !

Mathilde

W1/D3 Full Body

Who’s got two thumbs and is going to have a sore butt tomorrow? 👍👍

Not sure how I'm going to manage skating tomorrow after that leg and core workout, but good motivation to keep at it so one day I can make it look as easy as the video demonstrations make it seem. Might be helpful to note that if you seriously struggle with the one leg squats, getting a slightly higher bench to start helps a lot. I'm just using an adjustable height piano bench so I can lower it as my legs get stronger

Shay

My legs and core were shaking! Great workout

Cara

W1/D4 Lower Body

W1/D5 Active Recovery

I made it! I can’t believe I am this sweaty with no cardio. 😅

That was tough, but doable long as I didn't have an ego about the weight used.

W1/D6 Full Body

W1/D7 REST DAY

Those leg lift-tricep extension combos were killer 💪🏽

W2/D1 Upper Body

W2/D2 Active Recovery

Will I be able to walk tomorrow? If the burn is any indication right now…no. 😅

Ab circuit at the end was no joke! Great workout overall

W2/D3 Full Body

I did it! Those RFE split squats were killer.

W2/D4 Lower Body

W2/D5 Active Recovery

W2/D6 Full Body

W2/D7 REST DAY

That last superset killed me but it was a really good workout

W3/D1 Upper Body

W3/D2 Active Recovery

Hard to get through, especially after an almost 11 hour workday, but absolutely worth it. The mobility work mixed in has been a game changer for my day to day life.

W3/D3 Full Body

W3/D4 Lower Body

W3/D5 Active Recovery

Those single leg deadlifts are killer 😅

Still challenging, but really seeing the progress from week 1 to end of week 3

W3/D6 Full Body

W3/D7 REST DAY

W4/D1 Upper Body

W4/D2 Active Recovery

W4/D4 Lower Body

W4/D5 Active Recovery

Yessss! I finished the whole four week strength challenge! Definitely feeling stronger (and my butt is so sore). Really excited about tackling something else next.

W4/D3 Full Body

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