Name: Playbook - Miranda Criner - Full Body Tempo Work
Uploaded: 2024-01-11T20:43:45.613Z
Duration: 45 min
Description: Full Body Tempo Work

Jera Donner

Today is Tempo Day!

We are going to work each exercise very slow and very controlled for time! Here is how it will work:

Banded Lat Pull Downs you will pull band down for 3 counts and extend arms back straight quickly. Repeat for time.

Split Squats will have a 3 second count down to 90 degree angles and brought back up to standing a little more quickly.

Assisted v-ups will be the goodie. 3 second count up and 3 second count down! The slowest V-Ups you ever done!

Curl to Press count 2 seconds on the curl and press up. Bring the dumbbells back to starting fast.

Bent over fly Kick dumbbells out to side and bring down at a 3 second count. 

Calf raises will be down like the V-Ups. Three second count up and three second count down!

Remember to warm up and cool down!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Forearm Plank Hold

Warm up

Banded Lat Pull Down

- Stand in a split stance
- Lower into a split squat keeping front knee behind toes
- Stand up to the starting position 
* Work both sides

Bodyweight split squats

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Hold the barbell racked on your shoulders 
- Push through the balls of your feet engaging your calves, bringing the heels off the ground
- slowly return heels to starting position

Weighted calf raises

Hold each move for 20-30 seconds.

Remember to breath and bring the heart rate down!

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Seated Upper back stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Full Body Tempo Work

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