Name: Playbook - Toni and Poppy Livers - W4/D3 Strength
Uploaded: 2021-11-11T16:03:20.105Z
Duration: 45 min
Description: W4/D3 Strength

Superset: x 3 
- Banded high plank lateral shuffle 45 sec. 
- tricep push-up 45 sec. 

Superset: x 3 
- Side plank hip dips right 45 sec
- Side plank hip dips left 45 sec.

Superset: x 3 
- Db bent over row iso hold with dynamic row right  45 sec. 
- Db bent over row iso hold with dynamic row left 45 sec. 

Superset: x 3 
- Banded superman 45 sec. 
- Db toe touches 45 sec.

-Place a band around your wrists and get into a high plank position
- Walk laterally with your hands and feet

Band high plank walks

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Superset

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold position

Side plank hip raises right

Side plank hip raises left

While one side holds the row at highest position, the other side executes dynamic row. Reps on each side

DB bent over row iso hold with dynamic row right

DB bent over row iso hold with dynamic row left

- Lying face down on the ground, arms and legs extended and band around your wrists 
- Raise both your arms and your legs , spreading your arms at the top 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Band Superman's

- Lay on you back with a dumbbell in your hands
- Elevate your legs
- Tap your toes in a crunching motion with the weight

DB toe touches

W4/D3 Strength

I can’t breath. That was so horribly amazing.

Crystal

Great leg burner. Excited to start this program!

Amanda

Romy

W1/ D1  Strength

Great home workout! I’m dripping in sweat 😅😅

Jalina n Ryan

Awesome home workout! Tough but perfect if you need a quick burn 🔥

Jesaiah

W1/D2 Conditioning

Great workout 💪🏼 shoulders are on 🔥

Yessenia

W1/D3 Strength

W1/D4 Conditioning

W1/ D5 Strength

W2/D1 Strength

Quick burn! Love the tabata style, quick rest and back at it!

W2/D2 Conditioning

W2/D3 Strength

W2/D4 Conditioning

W2/D5 Strength

W3/D1 Strength

W3/D2 Conditioning

W3/D3 Strength

W3/D4 Conditioning

W3/D5 Strength

W4/D1 Strength

W4/D2 Conditioning

W4/D4 Conditioning

Great program! For someone who works out at home I loved the variety and ability to complete everything with minimal equipment while still getting a good workout!

W4/D3 Strength

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