Name: Playbook - Nikki Leonard - W4/D5 BB CYCLE 💪🏻
Uploaded: 2022-07-05T02:45:19.110Z
Duration: 45 min
Description: W4/D5 BB CYCLE 💪🏻

3 sets to start the week and crush a Monday 💦💪🦵🍑🥵

Heather

Nicole

loving all the “hidden” core work 👌🏼

Sarah

Brittney Howell

Ashly Vandenengel

Total body for sure 🔥😵‍💫❤️

Ashley

4 SETS
30-45 SECONDS REST BETWEEN MOVEMENTS

A) 10 DB DROP SNATCH (5/5)
B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH-UP COMBO
C) 10 ELEVATED STRAIGHT LEG DEADLIFT + 10 GOBLET SQUATS
D) 10 SIT & PRESS

60 SECONDS REST BETWEEN SETS

4 SETS
30 SECONDS REST BETWEEN MOVEMENTS

A) 10 DB DROP SNATCH (5/5)
B) 3 - 10 WIDE MOUNTAIN CLIMBERS + 3 PUSH-UP COMBO
C) 10 ELEVATED STRAIGHT LEG DEADLIFT + 10 GOBLET SQUATS
D) 10 SIT & PRESS

30 SECONDS REST BETWEEN SETS

- Hold one DB on your Shoulder
- Drop down into a squat & press out the DB overhead at the same time
- With weight pressed out overhead return to standing
- Bring the DB back down to your shoulder
- Repeat

5 reps on R & L for total of 10 Reps

DB Drop Snatch

- Start in a plank position on your hands and feet
- Bring one foot up as close as you can to your hand
- Jump your foot back switching the other foot to be up by your other hand
- bound back and forth for a total of 10 reps
- Perform 3 push-ups after that

10 Wide Stance Mountain Climbers + 3 Push-ups = 1 rep

Modify: mountain climbers from an incline & push-ups from either your knees or from an incline

Wide Stance Mountain Climber to Push-up Combo

- Use a plate or set of DBs to elevate your heels
- Hold one DB by one end and perform a straight leg deadlift - pushing your hips back, bending at the waist with straight legs
- Tap the DB to the ground and reverse the motion keeping back flat and core tight
- Then after all reps completed for DL, bring the DB up to your chest and perform a Goblet Squat with heels still elevated.

10 Deadlifts + 10 Goblet Squats

Feet Elevated Straight Leg Deadlift to Goblet Squat Combo

- Lay on the floor with legs straight and holding a plate over your chest
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Sit & Press

Total Body Functional Training

W4/D5 BB CYCLE 💪🏻

Sandra

Perfect weightlifting workout for a busy day and not a lot of time!!

Shelly

W1/D1 BB CYCLE 💪🏻

Deniz

Brittany

W1/D2 BB CYCLE 💪🏻

That little thing packed a punch
💥🤛🏼

W1/D3 CHIPPER

Struggle bus with those movements today but we got 3 rounds in 🦵

Maria

Not sure I’m going to be able to move tomorrow 😬🥵

W1/D4 BB CYCLE 💪🏻

Lisa

W1/D5 BB CYCLE 💪🏻

That workout was bad a*️⃣*️⃣!!!
Loved it!!🤙🏼

Only 3 rounds but they where awesome 💦

W1/D6 BB CYCLE 💪🏻

4 sets of that fir a perfect start to a Monday 💪💦

W2/D1 BB CYCLE

2 sets for a quick little leg burner wowza 🦵

🥵🍑🦵 only got 4 sets done because of time and my legs being on fire!!!

I just realized that I hate step ups 🥵

W2/D2 BB CYCLE 💪🏻

Emilie

W2/D3 SATURDAY CHIPPER 💪🏻

Valerie

W2/D4 BB CYCLE 💪🏻

Those reverse lunges were brutal. 💪🏼

Lucy

W2/D5 BB CYCLE 💪🏻

W2/D6 BB CYCLE 💪🏻

Had to do this one again! Yesss so much fun!

W3/D1 BB CYCLE 💪🏻

Those 5 rounds felt awesome this morning 💦💦💦

felt so strong with those hang snatches 👏🏼👏🏼

W3/D2 BB CYCLE 💪🏻

5 rounds of what just happened but in a good way 💦🥵💦

W3/D3 SUPER SATURDAY

W3/D4 BB CYCLE 💪🏻🔥

W3/D5 BB CYCLE 🦵🏼🔥

Ashley Dowell

W3/D6 BB CYCLE 💪🏻

3 sets to fire up this Monday 💪🔥💦

W4/D1 BB CYCLE 💪🏻

3 sets for 💪Tuesday & a little 🍑🦵

it doesn’t get any more effective than that 💪🏼

Carmen

W4/D2 BB CYCLE 💪🏻

W4/D3 TOTAL BODY 🔥

W4/D4 BB CYCLE 💪🏻🇺🇸

3 sets for a hump day 💦🍑🦵💦🥵

W4/D6 BB CYCLE 🍑🔥

Row to push was a struggle then get your 🍑 kicked by the devil press...3 rounds not enough time for my 4th but still awesome 💦💦💦

So spicy. I needed this workout! 💃🏻

W5/D1 BB CYCLE 💪🏻

And I ☠ and a lot of 💦...so good 👏

W5/D2 BB CYCLE 💪🏻

Got 3 sets in and those felt so good 💦💪💦💦

Great upper body workout! 🔥🔥💪🏻

W5/D3 BB CYCLE 💪🏻

These workouts are really helping me isolate the muscle and helping me make sure I’m doing the movement correctly.  Loving it!

W5/D4 BB CYCLE 💪🏻

4 rounds and it was struggle bus the whole time but we did it 👏💦💦

one of my favorite workouts you’ve ever written 👏🏼👏🏼

W5/D5 BB CYCLE 💪🏻

W5/D6 BB CYCLE 💪🏻

W6 / D2 BB CYCLE 💪🏻

Four rounds but that was some 💦💦💦

You had me wanting to 🙅🏽‍♀️after the first round 🥵 those endorphins though 😍🔥

🔥 I will definitely be doing this one again! 🥵

W6/D1 BB CYCLE 💦

W6/D3 BB CYCLE 🔥

This one fooled me at a first glance! 🥵🔥🔥

W6/D4 BB CYCLE 👊🏻

That was a struggle for the whole workout but felt good to get it done for the day 🥵

W6/D5 BB CYCLE 🔥

There are no words. 🔥😵‍💫💦💦💦💦

W4/D5 BB CYCLE 💪🏻

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