Name: Playbook - Lex Dreiss - Full body fun 🤩
Uploaded: 2021-01-18T11:46:52.142Z
Duration: 60 min
Description: Full body fun 🤩

Holy wow! That’s a killer! Loved it! 💪🔥🔥

Tatiana

8 minute AMRAP (as many rounds as possible)

Place the band 2 inches above the knees. Keep hips square, and hinge slightly forward, and stand firm on one leg. Start to open and close the leg you are not standing on.

Standing fire hydrants per side

With the band above the knee 2 inches, feet slightly wider than hips distance. Send the hips back, and have the knees tracking over the second toe. At the bottom of your squat press knees out one inch, return to neutral and stand up.

Banded squat with abduction

Start from standing walk out to high plank, do one push up and walk hands back to feet and roll up.

Inch worm to Push up

Starting in tabletop with knees hovering above the ground, take the right leg in front of the left while rotating. Allow the right leg to extend and lift the left hand to the left shoulder, return back to center. Alternate between sides.

Kick throughs

Lift the arms chest and legs in the prone position, pull the elbows down and squeeze, extend out and lower limbs back down.

Superman to lat pull down

Warm up (8 min AMRAP)

Plank from your forearms. Make sure the elbows are under the shoulders.

Low plank

Hinging at the hips with both weights in hands, extend the hips forward pull the weights up and let the elbows come slightly past the shoulders.

Hangining high pulls

Drop your chest from your high plank, as you come up from the push up bend the knees and send the hips back and then shift back to neutral.

Blast off push up

With your elbows facing in, in the front rack position bend the knees and explode the arms over the head. Slowly lower down for 3s and repeat.

Push press with 3s eccentric

Upper push/pull

Place mini band around feet, start in table top and extend one leg back and return back to neutral.

Banded kick backs

Elevate your foot with a sturdy object, step the opposite leg back lower your back knee down to the ground for 3s and a quick return to the top.

Front foot elevated split squat with a 3s eccentric

Using two books or a yoga block, elevate your heels. Keeping the chest up, take 5s to lower yourself to the bottom of the squat, pulse twice and stand up.

Heels elevated squat with 5s ecc and 2s pulse

With your feet nice and wide, make sure the knees and toes are slightly turned out. Slowly lower for 3s down, make sure to hinge at your hips and let the knees bend slightly and quickly stand back up.

Sumo deadlift with 3s eccentric

Lower

Starting in an iso crunch, connect same elbow to knee. Extend the other arm and leg, and return to neutral.

Advanced deadbug (per side)

Stepping out to the side frame the out side of the feet and make sure the feet, knees, and hips are square. Step in to center and curl the weights with the head of the weight coming to your shoulders. Switch to the other side.

Lateral lunge to hammer curl

Starting with feet slightly wider than hips distance, hinge at the hips with the weight in one hand. As you stand and the hips extend, high pull the weight and lockout overhead. Switch hands at the top.

Full body fun 🤩

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