Name: Playbook - Nestingwithgrace Fitness - W1/D4
Uploaded: 2023-08-21T16:21:43.133Z
Duration: 20 min
Description: W1/D4

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

Anonymous

20 min 

3 min rounds 

4 power cleans 
6 shoulder tap push-ups 
8 pistol squats (4 L 4 R) 
10 DL

Rest for 1 min after 3 min round

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Clean

Push-up with shoulder taps

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Pistol squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

W1/D4

I enjoyed the new movements. Keeps it interesting.

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

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

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/D4

Community

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