Name: Playbook - Robert John - Total Body | Body Weight
Uploaded: 2021-10-31T05:52:26.016Z
Duration: 40 min
Description: Total Body | Body Weight

Was great!! Only issue I face is with push-up and pull-ups, I have very bad shoulders any way I can get a good workout with putting too much stress? My goal is to build up that area but I can’t go too much at first.

Kyle

I don’t have a pull up bar, so suggesting an alternative would be helpful. Thanks.

Scott Burke

- Feet slide back and forth twice
- On the third movement, throw back foot back into a lunge position
- Front leg stops with knee at 90 degree bend 
- Explode out of the bottom of this back to upright, begin again on alternate side
- 2 skiers, lunge
- 10 reps each side

Quick feet + Alternating Split Lunge

- Starting in a push up position
- Walk your hands towards your feet until your spine is nearly vertical 
- Slowly lower your head to the floor
- Stop when your elbows hit 90 degrees 
- Push out of it, squeezing/flexing your tricep at the top of the movement 
- 10 reps

Pike Shoulder Press

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- 10 reps each side

Reverse Lunge + Knee Lift

- Begin in a neutral push up position, go down and back up
- At the top of the PU raise your hips back so your body forms an inverted V
- With one hand firmly planted, lift and reach your alt hand under your body, touching your opposite foot
- Control this movement, do not rush it
- If you lack the stability to do this under control, revert back to the common push up (with knees dropped if need be) until you have the strength to perform this movement 
- 10 reps

Push Up to Downward Dog + Alternating Toe Tap

- Place your upper back on the floor
- Push through your heels raising your hips 
- Engage your glutes at the top
- Lower back down slow and controlled 
- 10 reps

Hip Thrust/Bridge

- Place your upper back on the floor
- With one foot firmly planted, raise the other and lock your knee
- Push through your grounded heel, raising your hips
- Engage your glutes at the top
- Lower back down under control
- As soon as your butt touches the ground explode up
- 10 reps each side

Single Leg Hip Thrust

- If you don’t have the strength to do a full body weight pull up, incorporate assistance from a machine or band and work your way up to this by slowly taking away the help over time. (More to come for a full pull up progression tutorial)
- 10 reps

Close Grip Pull Ups

- Keeping your core tight
- Raise one knee up as high as possible toward your chest
- Avoid swinging
- Alternate sides
- 20 reps

Hanging Knee Raises

Total Body | Body Weight

I like your workouts.  They remind me of the workouts at hiit classes I take.

Jason

Justin

Total Body (Drop Sets) | DB + Barbell (or only DB)

Bi’s, Shoulders, + Legs | Dumbbells (TOTAL BODY)

Total Body | EZ Bar

Great workout!! Would like a bit more abdominal work for full body but I added bicycles to the end.

My favorite workout yet. The exercise where you go down with the weight along your leg with your feet staggered seemed to strain my love handle area more than my glutes so maybe I was doing that one with improper form but overall my favorite one yet

Total Body | Body Weight

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