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

Rose

Thomas 

W1 D1 Upper Body

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

W1 D5 Full Body

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