Name: Playbook - Maison Sellers - W6/D3 Full Body
Uploaded: 2024-08-17T21:07:03.169Z
Duration: 30 min
Description: W6/D3 Full Body

Start with main move

Then 15 min EMOM
6min AMRAP

Feet hip width apart 
Lower down 
Hands go just outside your legs 
Knees face forward 
Chest lifted 
Drive heels though ground stand tall 
Core engaged and lower down

Barbell deadlifts

15 MIN EMOM
MIN 1 - 12 SUMO HIGH PULL
MIN 2 -  10 BROAD JUMP 
MIN 3 - 6 SUITCASE SQUAT > 6 HAMMER CURLS
MIN 4 - PLANK HOLD (15 SEC LOW 15 SEC HIGH)
MIN 5 - FULL MIN OF REST

- With a wide toed out stance and a kettlebell between your feet 
- Pick up the kettlebell and pull up to chin height
- Lower with a slow controlled movement

Kettlebell sumo high pull

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent
- Think about landing softly

Broad jumps

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell hammer curls

Lower down to forearms 
Flat back
Core tight
Hold for set time

Low Plank Hold

- Hands directly under your shoulders
- Keep core engaged and back flat for time

High plank hold

REST

15MIN EMOM

Set timer for total time 
Perform reps as many rounds as possible till time is up
Rest when needed

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Lay on back arms behind you 
Keep core tight pull arms forward as you lift hips up for bridge

Bridge power pulls

Hands on head 
Start on knees 
Slowly step up to squat and lower back down

Prisoner kneel to squat

Lay on back 
Fully extend 
Bring arms and knees together for a crunch 
Then extend again

W6/D3 Full Body

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