Name: Playbook - Mariah Henke - W4/D5 Full Body
Uploaded: 2023-01-04T20:38:55.410Z
Duration: 20 min
Description: W4/D5 Full Body

Set a timer for 20 minutes and go through the following exercises back to back for as many rounds as you can (AMRAP.) Take no rests between rounds unless needed. As you might have guessed, the whole idea is doing as many reps/rounds as you possibly can for an allotted amount of time.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- 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

Dumbbell goblet squat

- grip the bar overhead at a comfortable position with hands slightly wider than a shoulder-width distance apart. - Keep your torso upright and core tight.
- Then slowly lower the bar down to chin level with elbows just slightly tucked in. 
- Now, press the barbell back up but don’t lock out your elbows. 
- Repeat for the desired number of reps.

standing overhead press

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Lying toe touches

- Hang from a bar and focus on activating your core
- Tuck your knees up in a controlled manner
- Lower with control and repeat

Hanging knee tucks

20 minute AMRAP

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