Name: Playbook - Mildred Sam Otuh - W4 D5 Full Body
Uploaded: 2022-04-20T23:34:29.473Z
Duration: 45 min
Description: W4 D5 Full Body

Rose

Begin with warmup routine, then…

Complete the following x 4 sets

Triset 1
Predator jacks x 40 secs
DB swings x 40 secs
DB muscle snatch x 40 secs each side

Superset 1
Burpees x 40 secs
RDL to row x 40 secs

Superset 2
Front lunge to lateral raise x 40 secs
Leg raise x 40 secs

Cool down
Mobility + foam roll

Predator jacks 4 x 35 secs
DB swings 4 x 35 secs
DB muscle snatch 4 x 35 secs each

-Start with feet together and arms together out in front of you at about shoulder height
- Jump your feet out into a wide squat with arms to the side at shoulder height
- jump your feet back in and bring your palms together
- Repeat for desired reps or time

Predator Jacks

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift DB off the ground allowing it to swing between your legs
- Drive your hips forward propelling DB forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing

-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

W3-4 D5 Triset 1

DB Burpees 4 x 35 secs
RDL to row 4 x 35 secs

- Start with dumbbells in both hands
- Lower dumbbells to the ground jump feet back into push up position
- Lower body to the ground, jump feet back to hands and stand up

Dumbbell burpees

-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

W3-4 D5 Superset 1

Forward lunge to lateral raise 4 x 35 secs
Lying leg raise 4 x 35 secs

- 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 bend your knees down, raise both arms laterally to the side
-Make sure to do this in a controlled manner and try not to swing the dumbbells up
- Step back to the initial position and repeat on the opposite side

Dumbbell forward lunge to lateral raise

- 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

W3-4 D5 Superset 2

W4 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

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

Rebekah

W1 D5 Full 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!

W4 D5 Full Body

Community

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