Name: Playbook - Nikki Leonard - TRIPLE BODY BURN
Uploaded: 2022-10-21T03:38:14.130Z
Duration: 30 min
Description: TRIPLE BODY BURN

Carmen

Brittney Howell

Perfect for a Saturday workout 👌🏽🏋🏽‍♂️

Yvette

Omg I think my life just flashed before my eyes! More of these please?! 😂💜💪

Ashly Vandenengel

Didn't get it done in the 25 minutes but I really enjoyed trying!

Great workout! We want more BBR workouts🙏😁

Emina

Amanda

EMOM FOR 30 MIN
A) 10 BARBELL SQUAT CLEANS
B) 10 KB SWINGS
C) 10 SUMO DEADLIFT HIGH PULLS
D) 15 KB SWINGS
E) 10 BARBELL PUSH PRESS
F) 20 KB SWINGS

*EMOM - Every Minute on the Minute
-Each movement is to be done within its own minute.
-Rest is however much time is left within the minute after completing the reps.

- Begin with barbell on the ground.
- Clean the weight to your shoulders, press your hips back and lower down until knees are 90 degrees
- Stand up and lower weight to starting.

Barbell Squat Clean

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

KB swings

-Place your barbell on the floor. Ideally, it should be about mid-shin height.
-Your feet should be about 1.5 shoulder-widths apart, toes turned slightly outward.
-Reach down and hold the bar with an overhand, shoulder-width grip, so your arms are inside your legs. Your shoulders should be slightly in front of the bar.
-Brace your core, straighten your arms, pull your shoulders down and back, and adopt a neutral spine, i.e., slightly arched and not rounded. Your hips should be below shoulder height.
-Driving down through your heels and initially keeping your arms straight, explosively extend your legs and lift the bar upward.
-Just as your hips and knees near lockout, shrug your shoulders and pull with your arms, bring the bar up and under your chin. Keep your elbows up and out.
-Lower the weight back to your hips and then place it back on the floor.

Sumo Deadlift High Pull

- Begin with barbell in the front racked position.
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

TRIPLE BODY BURN

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