Name: Playbook - Mildred Sam Otuh - W1 D5 Full Body
Uploaded: 2022-04-19T17:57:52.851Z
Duration: 45 min
Description: W1 D5 Full Body

For those who’ve made it this far, go for shorter recovery for a challenge!

Rebekah

Begin with upper and lower body warmup routine, then…

Complete the following x 4 sets

Triset 1
Jumping jacks x 30 secs
DB muscle snatch x 30 secs each arm
RDL to row x 30 seconds

Superset 1
Ice skaters x 30 secs
Crab toe touch x 30 secs

Superset 2
Leg raise to 6 inch hold x 30 secs
Forward lunge to front raise x 30 secs

Jumping jacks 4 x 30 seconds
Muscle snatch 4 x 30 secs
RDL to row 4 x 30 secs

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

-Position feet slightly wider than shoulder width apart
-Roll the shoulders back and downwards
-press your hips back and bend the knees 
-Grasp the DB with one hand, inhale and engage the core
-Powerfully extend your knees, hips, and ankles, drawing the dumbbell off the floor and close to your body as you come up.
-Movement should be powered by the lower body
-shrug the shoulder holding the dumbbell and drive your elbows up high and backwards
-When it reaches its highest point, turn your elbow under the dumbbell and catch the weight overhead with arms and legs extended

Single arm DB Muscle snatch

-Grab a dumbbell in each hand with feet about shoulder width apart.
-Hinge at the hips into a Romanian deadlift.
-At the bottom of the movement, pull the dumbbells up into a row, making sure to keep the core tight and spine neutral

RDL to row

W1-3 D5 Triset 1

Skaters 4 x 30 secs
Crab toe touch 4 x 30 secs

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- 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

W1-3 D5 Superset 1

Leg raise to 6 inch hold 4 x 30 secs
DB forward lunge to front raise 4 x 30 secs

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
-As you bring your legs to 90 degrees, bring the dumbbells up into a front raise
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge to front raise

W1-3 D5 Superset 2

W1 D5 Full Body

Thomas 

W1 D1 Upper Body

Dripping sweat. Superset dumbbell glute bridge after the glute bridge marches 😅

Gina

Lisa

W1 D2 Lower Body

W1 D3 Upper Body

W1 D4 Lower Body

Getting strong. Great workout I love it 💪🏾🔥🔥🔥

Mumu

W2 D1 Upper Body

W2 D2 Lower Body

W2 D3 Upper Body

W2 D4 Lower Body

W2 D5 Full Body

W3 D1 Upper Body

W3 D2 Lower Body

The buildup at this point in the program still delivers a great challenge. Well put together!

W1 D5 Full Body

Community

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