Name: Playbook - Liz Connors - WEEK 1: FULL BODY
Uploaded: 2023-10-09T19:07:14.706Z
Duration: 40 min
Description: WEEK 1: FULL BODY

Murder on the dance floor is the perfect song for those fast feet as it feels like I am being murdered while dancing

This was spicier than I thought it would be🥵

jill

Dripping sweat and feeling good 💪🏻
Liz’s program is amping up my workouts so I’m adding variety to my routine and pushing myself more than I ever was on my own.

Kaleigh

Gurl those fast feet in bear position 🥵

Emily

So easy to use! It felt like I had a personal training session on my own home. Loved it!

Steph

• Always starting on non-dominant side - have that foot in front, dominant side foot is in the back, on the toes. Think 70/30-80/20 weight distribution. Dumbbells (or kettlebells) at shoulders.
• Slowwwwly squat down, shooting for about a 90 degree angle with both knees.
• As you push through the floor with your front foot to come back up, think that power is traveling up your body to help you press the dumbbell up with the same side arm.
• Slow & controlled on the way down, quick & powerful on the way up.
• 8-10 reps each side.

Split Squat -> Push Press

• Laying back flat on the floor in a hollow body position - feel free to bring knees in to 90 degrees if the hollow hold is a bit too much.
• Using the heels of your hands, aggressively push the ball into the air, making sure to keep your arms up ready to catch it.
• This movement is all about being quick & aggressive with the toss while also keeping the rest of your body as still as possible.
• The ball is going to have a mind of its own sometimes & go off to the side. It’s fine! Don’t overthink this movement.
• 10-15 reps

* Make sure to keep your hands up ready to catch the ball until it makes contact with your hands. If you bring your hands down before the ball touches them, the ball miiiiight hit you in the face & we wanna avoid that if possible 🙃

Hollow Hold Wall Ball Air Toss

SUPERSET 1

• Start with non-dominant side always.
• Foot of non-dominant side is stacked below your hip, other foot is chilling in the back on the toes - remember to keep this leg loose, don’t let it stiffen up!
• Initiate by hinging at your hips & pushing your butt back as far as it can go, keeping the dumbbells close to your front leg.
• Once your hips are as far back as they can be, row with the non-dominant side - pulling your elbow to your torso, not pulling any further than that, squeezing the armpit.
• After extending the arm back down, push through the front foot to stand back up.
• 8-12 reps each side.

* You can do these with just one weight as well - we recommend two though to make this full body movement as effective as possible, because typically your lower body can handle a bit more weight than your upper body.

Staggered Stance RDL + SA Row

• Start standing with feet about hip width apart, holding plate with both hands.
• Make a halo around your head (circle) with the plate, & then think you’re stepping out to the side into a lateral lunge, but you’re also rotating in that direction as well.
• As you lunge, press the plate out in front of you.
• Come back to center & repeat, doing the halo & then rotating/lunging to the other side.
• Alternate sides with this movement.
• 5-8 reps each way.

* If the rotational part is throwing you off, just do a regular lateral lunge! You’ll work your way up to adding in the rotation in no time ☺️

Alternating Rotational Lunge + Plate Press Out

SUPERSET 2

• Set up in a “bear” position, knees hovering a few inches off the ground & at about 90 degrees, back flat.
• Extend opposite arm & leg out away from body, keeping back flat & trying to avoid shifting/rotating at the hips & spine.
• Bring back to center & repeat with other arm/leg.
• 8-10 reps each side.

* Modify by keeping knees on ground!
* Pro-tip - feel this in your core even more by pulling in towards your core with the planted foot/hand (hand pulling back & foot pulling forward). It’ll engage your core a bit more & make the movement extraaaa spicy 🙃

Hovering Bird Dog

• These look ridiculous but I promise they suck a lot in a good way!
• In a “bear” position, alternate lifting your toes up off the ground just a tiiiiny bit as quickly as you can.
• The goal is to be quick while maintaining stability & avoiding shifting/rotating at the hips & spine.
• This is a tiny movement - don’t lift your toes too much! And don’t think you’re trying to kick your heels to your butt either.
• 10-20 seconds

Bear Position Fast Feet

SUPERSET 3

WEEK 1: FULL BODY

Liz is a menace to society with these workouts…..in a good way 😅🥴

Kayla

Liz’s workouts are always pushing me a step further, while ensuring proper form and getting the most out of a workout without spending hours in the gym.  The app really brings her one on one guidance to you virtually!  So excited to continue following along!

Morgan Walsh

WEEK 1: Knee-Dominant Lower Body

Damnnn. Great workout. The last superset nearly did me in but I was able to push through.

Leah

WEEK 1: Upper Body Push

Tara

🥵 haven’t done hip thrusts in months

Sarah

the buns are on fire 🥵🔥🔥🔥🔥🔥🔥🔥🍑🍑🍑🍑🥵🥵🥵🥵🔥🔥

WEEK 1: FULL BODY

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