Name: Playbook - Mackenzie Bishop - W4/D2 Full body Mix
Uploaded: 2023-04-05T04:03:13.373Z
Duration: 35 min
Description: W4/D2 Full body Mix

Work your arms, legs & core in this format of two mini circuits.

Push the weight, getting to the end of each rep or time section should be tiring. 

Obviously listen to your body and stop when needed but if possible, add resistance through weight or bands or both.

Engage your core upon exhale.

Find mind muscle connection.

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- Start in a modified high plank position using a bench or a wall to elevate your hands
- Take one hand off the support you’re using and touch the opposite shoulder 
- Repeat on the opposite side

Shoulder taps

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Bodyweight goblet squat

Glute stretch

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

Kneeling hamstring stretch

Warm up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Make reps slow and controlled

Dumbbell hammer curl

- Option to do this standing or seated
- Press both hands up simultaneously rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged when exhaling

Single arm dumbbell shoulder press

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

Boulder Shoulders

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Instead of alternating legs simply hold the position and pulse
- Finish the allotted time & repeat with the other leg

Curtsy lunge hold & pulse

- Go into tabletop position on mat
- Lift both knees off the mat and hover

- Modification would be to perform bird dog instead.
- Go into tabletop position on mat
- Leave knees and hands resting on mat
- Gently lift the left arm and stretch forward
- Simultaneously lift the right leg and kick/extend it backwards
- Alternate sides like so

Bear crawl hold

- Position a band around your legs just above your knees
- Hold a kettlebell
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Peach + Core

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

Adductor Stretch

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

Lateral stretch

Quad Stretch

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

W4/D2 Full body Mix

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