Name: Playbook - Sam Gwaz - W2/D5 - full body 🔥
Uploaded: 2024-05-10T11:04:35.157Z
Duration: 50 min
Description: W2/D5 - full body 🔥

Morgan

First workout back
After illness. Loved it and great to get back in the flow x

Christine

1. warm up
2. circuit 1: 4 rounds
- 12 rdls
- 12 clean to press
- 30 bicycles (total)
3. circuit 2: 4 rounds (45 on, 15 rest)
- seal jacks
- bear hold alt kick back
- speed squat
4. circuit 3: 4 rounds (45 on, 15 rest)
- suitcase squat
- banded lateral walks
- bench hop overs
5. FINISHER: 4 rounds 
- 45 seconds high knees
- 5 half burpees

Treadmill incline walk

reverse incline walk

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to mid shin and repeat

Dumbbell clean and press (double)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

FULL BODY CIRCUIT 1

- Start in push-up position and hop your feet to the outsides of your hands.
- Make sure knees are in line with ankles. Jump into the air, shooting hands up overhead.
- Return hands to the ground and hop feet back into push up position.
- Repeat as quickly as can be controlled.

seal jack

- Start on your hands and feet with your legs bent at 90 degrees
- alternate kicking one heel up and back
- Keep a neutral spine

Bear hold w glute kick back

- Press hips back and lower to parallel
- Focus on form and speed

speed squats

FULL BODY CIRCUIT 2

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- place a resistance band above your knees or above your ankles 
- sitting into a athletic stance, step laterally alternating sides

banded lateral walk

- placing bench vertically, hands wrapped on one side, feet on the ground to the right or left of the bench
- alternate hopping from side to
side, stabilizing your core throughout

bench hop overs

FULL BODY CIRCUIT 3

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in push-up position and hop your feet to the outsides of your hands. Make sure knees are in line with ankles.
- Stand up straight.
- Return hands to the ground and hop feet back into push up position.
- Repeat as quickly as can be controlled.

half burpee

FINISHER

W2/D5 - full body 🔥

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

Mari

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

W1/D1 - lower

Kayla

Anna

*very* new to running and this was perfect!

W1/D2 - run & core (optional)

This was a great upper body set, I’m beat! Phew!

🙌🏽 great upper body workout. The last superset burns so good!

Evelyn

But who is gonna brush my hair now that my arms are toast?!

Rebecca Lawrence

W1/D3 - upper

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Wow, this killed me! But I feel great! 😊

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

W1/D5 - full body 🔥

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

Erin

W2/D1 - lower

Tanika

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

Damas93

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W2/D5 - full body 🔥

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