Name: Playbook - Leah Casciano - W4/D1 Full Body
Uploaded: 2024-03-18T17:33:42.759Z
Duration: 45 min
Description: W4/D1 Full Body

Amber

Madison

Lisa Greg-uanseru

How can you not love a true full body workout on a Monday!? Core burner at the end finished me.

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while more extended rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Cable Machine

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

Upper Body // DB Shoulders

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

DB alternating snatches

Upper Body // Shoulders & Back

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells 
⚡️ Stationary Machine

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

B-stance weighted RDL

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

DB goblet squat

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (single)

Lower Body // Glutes & Hamstrings

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Kettlebells

- Place one leg on an elevated surface
- Push your hips back as you come down
- Lower to about parallel and come back up

Weighted elevated lateral squat

- With a dumbbell in each hand pull your fists towards your collars with a high elbow
- Control the weights down into a Romanian deadlift, sending to hips back and keeping soft knees
- Perform a bent over row by bribing fists towards armpits
- Return to standing

Upright Row + RDL + Bent over Row

- With a slight bend at the knee and feet outside of shoulders come down 
- Keep a neutral spine
- Reach until your hamstrings pull and come back up

Sumo Stance RDL

- Begin in a push up position with a kettlrbell place on one side of your body
- With the opposite hand pull the kettlebell through to the other side

KB plank pass through

- Raise your hips engaging your core as you raise and tap from side to side

Plank Hip Taps

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

Weighted Core

W4/D1 Full Body

Trey

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Jelly

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W4/D1 Full Body

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