Name: Playbook - Mildred Sam Otuh - W1 D3 Full Body
Uploaded: 2022-09-08T01:21:34.336Z
Duration: 40 min
Description: W1 D3 Full Body

Complete warmup routine, then…

Complete the following x 3 sets

Rest 20 seconds between exercises and 90 seconds between sets

Shoulder taps x 20
Touch jumps x 20
Plank jacks x 20
Jump lunges x 10 each side
Superman’s x 20

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

-Stand with feet apart and arms relaxed
-Bend your knees to hop, and flex your hips into a squat when landing, with feet slightly wider than shoulder-width. 
-Gently touch your hands to the ground.
-Jump back up and bring the arms up to the ceiling.
-When squatting down, make sure that your knees are open out following your toes and not going past the toes.
-Keep your back straight. Keep it consistent and smooth

Floor touch jump squat

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

*Reps per side*
- Start with a shoulder width stance
- Jump up and land in a lunge stance with both knees bent at 90 degrees
- Jump again switching your feet in mid air landing into a lunge on the opposite side
- Repeat for time or reps

Jumping Lunges

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

W1 D3 Full Body

Intro to Program

This was great! My legs feel like jello 💪🏻

Jessica

Gabriela Thyrso

W1 D3 Full Body

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