Name: Playbook - Laura Marie Masse - W4/D1 Intensity
Uploaded: 2021-01-18T11:45:57.556Z
Duration: 45 min
Description: W4/D1 Intensity

Circuit 1
Power clean
Bent over row
Decline pushups

Circuit 2
Shoulder press
Curtsy lunges
Skull crushers

Circuit 3
Straight leg DL
Plie squat
Upright row

30 MINS TOTAL
1.POWER CLEAN
ROUND 1 (3min)
60sec WORK - controlled speed - no rest between 3 moves
*2min REST* 
ROUND 2 (3min)
60sec WORK - intense - no rest between 3 moves
*2min REST* 
ROUND 3 (3min)
60sec WORK - intense - no rest between 3 moves
*2min REST* 
ROUND 4 (3min)
60sec WORK - intense - no rest between 3 moves
*2min REST* 
ROUND 5 (3min)
60sec WORK - intense - no rest between 3 moves
*2min REST* 
ROUND 6 (3min)
60sec WORK - intense - no rest between 3 moves

Power clean

- Hinge at the hips and lean forward 
- Keep your spine in a neutral position 
- Hols the bar with your palms facing away from you
- Bring the bar up keeping your elbows close to your body
- Squeeze your lats and come down in a controlled motion

Bent over rows

- Start in a push-up position with your hands closer than usual
- Bring your elbows down to the floor in a controlled motion
- Extend your arms engaging your triceps

Tricep pushups

Circuit 1

INCREASING HOLD TIME AS SETS PROGRESS CAN DO THIS WITH DUMBBELLS OR ALTERNATE WORKOUT FOR RESISTANCE BANDS!

ROUND 1 (3min)
1min WORK - controlled
*1min REST* 
ROUND 2 (3min)
1min WORK - hold pose for 1 second each rep
*1min REST* 
ROUND 3 (3min)
1min WORK - hold pose for 2secs each rep
*1min REST* 
ROUND 4 (3min)
1min WORK - hold pose for 3secs each rep

- Place your hands and toes on the ground
- Raise your hips in to the air keeping your back straight
- Bend at the elbows and bring your head towards the ground
- Extend your arms engaging your shoulders to come up

Intensity - shoulder press

- Step back bringing your leg across and behind your opposite leg
- Push through your front leg to bring your leg up off the ground
- Drive your knee up and hop up

Curtsy to hop

- Hold the bar with your palms facing away from you
- Flex your elbows and bring the bar down to your forehead 
- Extend your arms engaging your triceps

Skull crushers - weight

Circuit 2

15 MIN TOTAL
(USE WEIGHTS OR RESISTANCE BANDS)
ROUND 1 (3min)
1min WORK - controlled
*1min REST* 
ROUND 2 (3min)
1min WORK - hold pose for 1 second each rep
*1min REST* 
ROUND 3 (3min)
1min WORK - hold pose for 2secs each rep
*1min REST* 
ROUND 4 (3min)
1min WORK - hold pose for 3secs each rep

- Hold the dumbbells with your palms facing you
- Hinge at the hips coming down with a straight back 
- Come down until you reach shin height 
- Pull the dumbbells up engaging your hamstrings and glutes

Dumbbells - straightleg deads - 1

- Start in a wide stance with your feet on a band
- Flex at your hips and knees and come down until you reach 90 degrees
- Push through your heels extending your legs to come up

Plie squat-band

- Hold the bar with your palms facing you
- Pull the bar up keeping your elbows out
- Engage your shoulders as you pull up

Upright row - weight

Circuit 3

W4/D1 Intensity

Micha

Miguel

W1/D1 Full body force

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I hate you and love you same time!!! You’re a bitch... with all my love!!😻😻😻😻

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amazing! Thank you! Could you form a diet plan for skinny girls who are trying to gain muscles? 🥰

W4/D1 Intensity

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