Name: Playbook - Lauren Sambataro - ❌ TOTAL BODY STRENGTH ❌
Uploaded: 2021-01-18T11:49:08.390Z
Duration: 50 min
Description: ❌ TOTAL BODY STRENGTH ❌

Tay Ricci

A little bit of everything! How heavy can you go? 

Strength x 2 + endurance

How do you like hand-walking on the treadmill? Share with me!!! ❤️

Perform top to bottom with no rest between exercises. 90 sec rest after each round.

Holding dumbbell at chest, descend in your squat for a count of 5, hold for 1 count, stand up in 1 count.

Tempo: 5-1-1 
Rx weight: 30-50lbs

Eccentric Squat

Holding dumbbell in one hand: step back into a reverse lunge as you press the dumbbell straight overhead.

Return to standing and bring dumbbell into both hands. 

Step out to the side with the same leg into a parallel side lunge. 

Return to standing.

Reverse Lunge + Side Lunge

Explosively drop into a sumo squat position then return to standing with feet together.

Plyo Sumo Squats

Leg Circuit

Lower torso to a horizontal position underneath the treadmill rails, anchor feet in front of you with slightly bent knees. Raise chest to highest point and lower.

Treadmill Pull-ups

In a high plank with both hands on a dumbbell: row 1-arm as you rotate into a side plank. Fully extend arm vertically to the ceiling until arm straightens. Retrace your path and return to your high plank. Repeat to other side.

Plank 1-arm Row to Side-Plank

From a high plank, slowly lower chest to floor for a count of 10, push back up for a count of 1. 

Tempo: 8-0-1

Eccentric Push-ups

Laying on a bench with legs bent to 90 degrees, dumbbell in one hand: 

Start with arm at a 90 degree angle, elbow in line with rib cafe: press dumbbell towards the ceiling until arm is fully extended directly in front of the chest. Return to starting position.

1-arm DB Chest Press

Feet on floor behind treadmill, hands on tread. 

Speed: 1.2 - 2.0 mph

Treadmill Plank Walk

Back & Chest Circuit

Perform top to bottom with no rest between exercises. 60 sec rest after each round.

Standing on knees, hold dumbbell with both hands like a serving platter. Slowly extend arms straight out from chest, maintaining a still posture. Return dumbbell to directly in front of chest.

Biceps Slow Extension

Kneeling on one leg, dumbbell in one hand: raise arm straight overhead and flex elbow until dumbbell is behind your upper back. Extend arm overhead as if you are throwing a football. Return to starting position.

1-arm Triceps Overhead Extension

Hips lifted into a bridge, hands behind body with arms fully extended:

Perform a triceps dip, then lift the hips as you reach 1-arm to the opposite toe. Repeat other side.

Triceps Dip + Contralateral Toe Tap

Balancing on one-leg, dumbbell in each hand in front of shoulder joint:

Fully extend arms overhead as you shift your head slightly forward. Return to starting position.

❌ TOTAL BODY STRENGTH ❌

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