Name: Playbook - Mildred Sam Otuh - W6 D5 Full Body
Uploaded: 2022-04-21T03:27:06.710Z
Duration: 45 min
Description: W6 D5 Full Body

Begin with warmup routine, then…

Complete the following x 4 sets

Triset 1
Plank jacks x 40 secs
Single leg RDL to row x 20 seconds each side
Hollow hold to knee tuck x 40 secs

Superset 1
Reverse lunge to shoulder press x 20 secs each side
Butterfly sit up x 40 secs

Triset 2
Burpees x 40 secs
DB muscle snatch x 40 secs
Superman row x 40 secs

Plank jacks 4 x 40 secs
Single leg RDL to row 4 x 20 secs each side
Hollow hold to knee tuck 4 x 40 secs

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jump in and out (as in a jumping jack) and repeat for desired time or reps

Plank jacks

- Perform a single leg RDL with a dumbbell in each arm
- At the bottom of the hinge perform a dumbbell row
-make sure to keep the core braced and the spine neutral
- Repeat for desired reps

DB single leg RDL into row

-Start lying on the back with your arms extended overhead on the floor and the legs resting on the floor or mat.
-With control and all at the same time, lift your arms, head, shoulder blades, and legs off the floor.
-Hold the position for 2 secs and tuck your arm and knees in together
-Return to hollow hold and repeat for desired reps

Hollow hold to knee tuck

W5-6 D5 Triset 1

Reverse lunge to shoulder press 4 x 20 secs each side
Butterfly sit up 4 x 40 secs

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand press the dumbbell overhead
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

W5-6 D5 Superset 1

Burpees x 40 secs
DB muscle snatch x 40 secs
Superman row x 40 secs

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

-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

-Lie face down on a May, with arms by your sides
-Arch your back, raising your legs, head, and upper body off the floor.
-bend your elbows and squeeze the shoulder blades together into a row
-repeat for desired reps
-begin with Bodyweight and progress to weights

Superman row

W5-6 D5 Triset 2

W6 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!

W6 D5 Full Body

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