Name: Playbook - Toni and Poppy Livers - W1/D3
Uploaded: 2021-11-08T16:18:13.673Z
Duration: 45 min
Description: W1/D3

Romina

This one was a lot smoother for me.  I'm excited for tomorrow!

Robert

10-20 minute warm up of choice

Superset: 3 x
-Heavy barbell toe elevated rack pulls 8-10 reps 
-Medball slams 30 sec  

Superset: 3 x 
- DB Front foot elevated reverse lunge 12 reps each leg 
-Alt. explosive step ups 20 reps  

Superset:
-Heavy KB/DB sumo deadlift 10-12 reps 
-Lateral shuffle cone drill 1 rep each way 

Superset: 3 x 
- DB assisted/ unassisted single leg RDL 12 reps each leg 
- Plate push - down & back

- When the bar is in your favoured position, grasp it with your palms facing towards you and your hands shoulder-width apart
- Engage your hamstrings by pushing your hips back 
- Keeping your back straight and looking forwards throughout the movement
- Lift the weight by driving your hips forwards and straightening your knees
- Slowly reverse the movement and lower the bar back into the power rack

Barbell rack pulls

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Medball slam

Superset

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated reverse lunge

- Place one foot up on the box
- Explosively jump up of the box switching your feet back and forth

Explosive lunge jumps

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight lower the kettlebell to the ground
- Maintaining a tight core, drive through your heels to lift the kettlebell up

KB sumo deadlift

- Shuttle run laterally from cone to cone

Lateral cone drill ( 1 rep each way )

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hold onto a stationary surface for assistance 
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes 
- Complete desired reps then repeat on the other side

DB assisted single leg RDL

- Push the plate forward across the ground

Plate pushes ( down and back )

W1/D3

The best work out I’ve had! You will definitely sweat!

Monique

Richtig gut 🤩 
Bin fix und fertig 🥵🥵🥵

I'm coming back for round #2, and it still hurts!

W1/D1

I had to modify some exercises and I definitely struggled with the pull ups. Overall, it was great!

Christina

Jamie

W1/D2

Das hat mich heute richtig geschafft 🥵

These workouts have it all. They are hard but not intimidating, a mix of cardio and lifting and include abs. Without spending hours in the gym. Thank you!!

Robin

I can feel myself getting stronger.  I am feeling the progress of building the strong foundation I never had!

W1/D4

W1/D5

Great workout 🥵 can’t walk anymore 😅

It's Monday funday and you kicked my ass again!

W2/D1

W2/D2

This workout made my sweat sooo much 🥵🥵🥵

If someone says the workouts are easy, they aren't pushing themselves

Adrien

W2/D3

W2/D4

W2/D5

The legs Workout is so hard 🥵🥵🥵. I already have strong legs😅😅, I thought, til now. 🤣

W3/D1

W3/D2

W3/D3

W3/D4

Just when I think I have it you throw in iso holds and make me rethink my abilities

W3/D5

W4/D1

W4/D2

4 weeks down! Loved the workouts. They were fun, challenging, and I felt great after. Looking forward to starting the new year challenge 😤

W1/D3

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