Name: Playbook - Laura Marie Masse - W4/D6 Full body force
Uploaded: 2021-01-18T11:47:19.872Z
Duration: 45 min
Description: W4/D6 Full body force

Circuit 1
- Weighted swings
- Squat kicks
- Plank running abs

Circuit 2
- Sumo DL
- Power Clean
- Shoulder Press

Circuit 3
- Straight leg DL
- Squats
- Seated in and out abs

Circuit 4
- Switch lunges
- Curtsy lunges
- Plie Squat

ROUND 1 (1.5min)
30sec WORK - slow speed - no rest between 3 moves
ROUND 2 (3min)
60sec WORK - med speed - no rest between 3 moves
ROUND 3 (3min)
60sec WORK - fast speed - no rest between 3 moves
ROUND 4 (3min)
60sec WORK - fast speed - no rest between 3 moves

- Hinge at the hips
- Explode forward pushing the weight up
- Squeeze your glutes as the come forward
- The dumbbells should come up to about shoulder height 
- Come down in a controlled motion

Big movements-weighted swing

- Flex at your hips and knees to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up
- Engage your quads and glutes to come up
- Kick forward as you come up

Squat kick

- Start in a push-up position
- Hop forward with both feet together
- Land close to your hands
- Engage your abs as you come forward
- Hop returning to the push-up position

Plank running abs

Circuit 1

- Start with a wide stance and your toes pointing out
- Extended your arms and hold on tot the bar keeping your back straight
- Pull the bar up engaging your hamstrings

Sumo deadlift

Power clean

- Hold the bar outside shoulder width
- Come down flexing at the elbows 
- Come down until you reach shoulder height
- Press up engaging your shoulders as you press

Shoulder press - weight 2

Circuit 2

- Hold the barbell with both hands
- Flex at your hips and knees to come down
- Come down until your legs reach 90 degrees
- Push through your heels extending your legs to come up
- Engage your quads and glutes to come up

Squat - band - weight

- 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

Straight leg deadlift

- Place the band on the bottom of your feet
- Push the band extending your feet
- Keep you abs engaged

In and out abs-band

Circuit 3

Round 1
1min WORK - no rest between 3 moves
Round 2
1min WORK - no rest between 3 moves
Round 4
1min WORK - no rest between 3 moves

- Start with a wide stance with one foot in front of the other
- Hop switching your feet in the air 
- Keep your chest up

Jumping lunges

- 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

- Step back behind across your opposite foot
- Bring your back knee down
- Come down until your front leg comes down to 90 degrees 
- Push through your front leg to come up

Curtsy lunges

Circuit 4

W4/D6 Full body force

Micha

Miguel

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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? 🥰

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