Name: Playbook - Maison Sellers - Barbell - Full Body
Uploaded: 2024-09-01T16:33:12.905Z
Duration: 35 min
Description: Barbell - 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

Every min on the min you will start a new exercise 

Set a running timer for 15min.

Breakdown:

15MIN EMOM
MIN 1 - 10 WEIGHTED JUMPING JACKS
MIN 2 - 12 CRAB REACHES
MIN 3 -  12 SWINGS
MIN 4 -  10 AROUND THE WORLDS
MIN 5 - FULL MIN OF REST

After you complete reps you rest for remainder of minute. No rest between rounds. Go for the whole 15min min 5 is a full min of rest.

Hold DBs on side at chest 
Normal jumping jack but you’ll press weight overhead like a push press 
Perform for set reps

Weighted jumping jacks

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- Start with kettlebell in front of you, drop your chest, flat back 
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Hands start in front of you underhand grip
Keeping core tight 
Move arms up by your sides in a circle motion till you get to top then back to start

Around the worlds

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 knees bent 
Put one leg up 
Raise hips up towards ceiling squeezing glute and lower back down
Think about pushing foot into ceiling 
Perform reps on each side

SL glute bridge

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Barbell - Full Body

More workouts from Maison Sellers