Name: Playbook - Nestingwithgrace Fitness - W1/D1
Uploaded: 2023-08-21T16:21:43.118Z
Duration: 30 min
Description: W1/D1

I enjoyed the new movements. Keeps it interesting.

Anonymous

35:48
#45 good mornings
Sit-ups with 10lb plate
#25’s for bent over row
#45 kang squats
#45 kb for rows

Slow, but I’ll take it for 1 week post op😊

Amber Gerrity

4 rounds 

500 m Row 
20 Back extensions 
10 Sit-ups 
20 Landmine Rows 
10 Sit-ups 
20 Kang Squat 
10 Sit-ups 
20 Ballistic KB Row

Nestingwithgrace W1/D1

4 rounds 

500 m Row 
20 Back extensions 
10 Sit-ups 
20 Landmine Rows 
10 Sit-ups 
20 Kang Squat 
10 Sit-ups 
20 Ballistic KB Row

Row (erg)

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Bring your torso up
- Lower with a slow controlled movement keeping your core engaged

Sit-up

- Hinge forward to a bent over position
- Grip the end of the bar and row it up engaging your back throughout the movement
- Lower the bar back downs with control
- Complete desired reps then repeat on the opposite side

Landmine row

-Stand with feet shoulder-width apart
-Bend knees slightly, push your hips to the rear
-Hinge forward to perform a good morning
-Do not round your back
-Once in the good morning position perform a squat. 
-After completing squat push hips forward and stand up

Kang Squat

-Stand over KB with knees bent
-Grab the KB and with straight back and tight core, pull the KB up explosively 
-As KB rises, quickly switch hands and lower with the opposite hand 
-Pull up with that hand and switch again

Ballistic KB Row

W1/D1

Matthew Johnson

W1/D2

Good 20 minute workout when you’re short on time. I switched the running for my assault bike.

Staggered front squat was a great burn. Wow!

W1/D3

I completed two sets for every round. Good quick one to get my sweat on!

W1/D4

W1/D5

Good quick workout to get my heart rate up!

W2/D1

W2/D2

W2/D3

W2/D4

I’m sick with a cold so this was a nice one to do at my own pace with smaller weights. Thanks!

W2/D5

W3/D1

W3/D2

W3/D3

W3/D4

W3/D5

The 2 minute rest is great for incorporating stretches.

W4/D1

W4/D2

W4/D3

W4/D4

Thanks. The back to school HIIT was exactly what I needed. The quick workout was effective (felt different muscle soreness throughout). I have watched my extra fat turn into muscle over the last 5 or so months while consistently going though your program.

W1/D1

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