Name: Playbook - Nikki Leonard - Total Body Strength & Combos
Uploaded: 2022-10-21T03:37:59.220Z
Duration: 45 min
Description: Total Body Strength & Combos

Ashly Vandenengel

Ally

Brittney Howell

EMOM FOR 20 MINUTES:
A) 3 BARBELL GOOD MORNING + PRESS COMBO
B) 10 SINGLE ARM LANDMINE PRESS R
C) 10 SINGLE ARM LANDMINE  PRESS L
D) 10 BURPEE TO TUCK JUMP
E) 3 BARBELL RDL + FRONT SQUAT COMBO

EMOM - Every Minute on the Minute

REST is however much time is left within the minute after reps of each movement have been completed.

- Start with the Barbell in the front racked position.
- Without dipping the legs press the Barbell over head.
- Brace your core and squeeze your legs and glutes to help maintain good alignment.

Barbell Strict Press

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move.
- After all reps of Good Morning completed, dip into a 1/4 squat and drive through the feet extending the legs and pressing out the barbell with straight arms.
- Lower barbell back down to your shoulders and repeat.

3 Good Mornings + 3 Push Press behind the neck = 1 Rep

Barbell Good Morning + Press Combo

- Begin standing
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position

10 Reps on both sides

Single Arm Landmine Press

- Place your hands on the floor in front of you 
- Hop back and bring your body down to the floor, chest touching
- Press body up off the floor bringing your knees in hopping feet forward 
- Jump up bringing your knees toward your chest

Burpee to Tuck Jump

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Once all reps complete, clean the bar up to the front racked position with the bar lying across your shoulders, elbows facing forward and perform a front squat.

3 RDLs + 3 Front Squats = 1 Rep

Total Body Strength & Combos

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