Name: Playbook - Paton Willbanks - W4/D6 Total Body
Uploaded: 2023-06-07T14:05:07.927Z
Duration: 50 min
Description: W4/D6 Total Body

Jodi

Kacy

You have made it to the very last workout of the program!! I am so proud of you and finish strong with this one!

- From a standing position take one step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Press the dumbbell overhead
- Reverse the movement back to starting position 
- Complete 8 reps on one leg then repeat on the other side

Reverse lunge + shoulder press

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell than the other
- Lower down again and repeat

MODIFICATION: come onto knees when needed in this exercise

Dumbbell push up + renegade row

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- When you get to the flat back position, drop your hips down and raise chest up
- Push through the ground to stand up from the squat

Good morning + squat

Circuit 1

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- While coming back up, press dumbbell up to the sky keeping it close to your knee
- Once they are straight, bring your foot back in to a standing tall position
- 8 reps on each side

Lateral lunge + push press

- Begin with feet together and dumbbell over head
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
- 8 on each side before switching

OH forward to backward lunge

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Drop down into a squat and explode back up off of your toes
- Start back at the jumping jack and repeat
- Increase speed as you feel comfortable

MODIFICATION: instead of jumping straight out, do the motion of a jumping Jack with your arms and tap one foot out to the side at the same time. This takes out the jump which will make it easier. Still do the squat and take out the jump if needed as well

Jumping jack + jump squat

Circuit 2

- Start in a high plank position
- Keep core engaged and a flat back
- Take one hand off the floor and touch the dumbbell in front of you
- Repeating on the opposite side

MODIFICATION: come onto your knees

High plank dumbbell taps

- Keep your core tight 
- Place one dumbbell in one hand by the side of your body
- Lean down as far as you can and use your oblique to come back to a straight body position
- 12 reps on each side

Standing oblique crunches

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

Core

W4/D6 Total Body

Elaine

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

W1/D2 Push: Arm Day

W1/D3 Active Rest Day

Gabby

W1/D4 Leg Day - Quads

W1/D5 Pull - Arm Day

Terri

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Leg day

W2/D2 Arm Day

W2/D3 Active Rest Day

W2/D4 Leg Day

W2/D5 Arm Day

W2/D6 Full Body

W2/D7 Rest Day

W3/D1 Leg day

W3/D2 Arm day

W3/D3 Active Rest Day

W3/D4 Leg day

W3/D5 Arm day

W3/D6 Total body

W3/D7 Rest Day

W4/D1 Leg day

W4/D2 Arm day

W4/D3 Active Rest Day

W4/D4 Leg day

W4/D5 Arm day

Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W4/D6 Total Body

Community

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