Name: Playbook - Leah Casciano - W5/D6 FULL BODY
Uploaded: 2024-03-18T17:33:42.806Z
Duration: 45 min
Description: W5/D6 FULL BODY

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 longer rest will give for more recovery between sets. 🥊💪🏼🔥

This shouldn’t take longer than 60-minutes maximum. ⏱

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. 🥊💪🏼🔥

45s Work (one movement at a time) — 10s rest between movements

—— perform movement 1 for 45-seconds then rest for 10-seconds
—— repeat by cycling through the three movements for three rounds (six intervals)

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight. And feet at shoulder width apart 
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Sumo RDL

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over barbell row

Full Body // Barbell

Set up your timer for 40s ON with 10s OFF with 9 intervals (3 rounds in total)

Perform the first movement for 40-seconds, rest for 10-seconds then move to the second movement, repeat for the third movement, and so on.
Go through these workouts at your desired effort and intensity while increasing weight when you see fit.🥊💪🏼🔥

- Begin with holding the barbell extended over chest 
- Lower bar to your chest until the triceps are completely on the floor
- Press the bar up fo full extension

Barbell floor press

- Lay on the floor with your legs bent and barbell on hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Barbell Glute bridge

- Raise your legs while holding a barbell towards ceiling 
- Engage your core as you raise 
- Focus on a slow controlled movement

Wipers

FULLBODY // BB

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Barbell Front squat

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot whole dipping through your hips to drive the bar up
- Lower the bar back down to the starting position with control

Barbell push press

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

45s Work (one movement at a time) — 10s rest between movements

—— perform movement one for 45-seconds then rest for 10-seconds
—— repeat by cycling through the two movements for four rounds (eight intervals)

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row (Erg)

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up
- Walk hands to feet and curl body up to standing position repeat backwards

DB walkout to renegade row

Full Body Cardio

W5/D6 FULL BODY

Trey

Madison

Amber

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 !

Joanna Quan Soon

W2/D3 Arms & Abs

W2/D4 FULL BODY // Cables

Don’t under estimate this one. I was Sweatin all the way through!

W2/D5 BUNS & ABS 🍑💦 // Dumbbells

The core part is so hard!!  Can’t wait to see my strength get better!!

Leslie

W2/D6 Full Body

After taking a week off this was the perfect full body workout to get me back at it!

W2/D7 Full Body

W3/D1 Upper Body

Ciara

W3/D2 Lower Body

W3/D3 Full Body

A great workout when you’re on a time crunch but need a good burn!

W3/D4 Buns & Guns 🍑💪🏼

Rebekah

W3/D5 FULL BODY // Cables

I'm going to need help getting up the stairs after that one 🍑🔥🔥🥵

Gia Gaudio

W3/D6 Lower Body

W3/D7 Upper Body

W4/D1 Full Body

Leah

Love this leg day!!! Super soaker 💦💦💦

Holy sweat! Was a good burn! Endurance cardio feels

Michelle

W4/D2 LOWER BODY 🍑

I somehow have never done this workout and wow!

W4/D3 Upper Body

I’m crawling out of the gym. My legs are dead. 10/10

Lisa Greg-uanseru

W4/D4 Full Body  // Dumbbells

Loving this one and all the barbell movements. Feeling properly jacked

W4/D5 BUNS & GUNS  🍑💪🏼

W4/D6 Arms & Abs

W4/D7 FULL BODY // DB's

W5/D1 Full Body

Jasmine

My legs were literally shaking at the end. Whew.

I’m in love with your program! Thank you! Happy Holidays!

W5/D2 LOWER BODY

W5/D3 UPPER BODY

W5/D4 Buns & Guns 🍑💪🏼 // Cables

W5/D5 Full Body  DUMBBELLS

A great quick workout. I love that i can do this at home!

W5/D6 FULL BODY

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