Name: Playbook - Sarah Herman - Full Body Circuit - Week 3
Uploaded: 2023-08-05T20:55:09.703Z
Duration: 30 min
Description: Full Body Circuit - Week 3

Complete entire circuit, 
then repeat for 3 full rounds

Complete each exercise for reps listed, moving from one exercise to the next. Once you’ve done 1 round of all exercises, go back to the top and complete for 2-3 more rounds.

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and go down into a squat.
- come out of the squat and you’ve completed 1 rep. 
- repeat both movements.

Good morning to squat

- Begin with one foot back
- Quickly lower down to 90 degrees
- at the bottom of the lunge, pulse up and down slightly until time is up. 
- complete reps listed on each leg

Static Lunge Pulses

-Shift weight over to one side sitting hips back, bending leg, and tracking your knee with your foot. Keep your chest up and hinge at the hips.
-Opposite leg should be in a completely locked out position with a stretch through your adductor.
- Push off the bent leg and sway from side to side staying low in the hips.

Lateral Lunge Sway

- Keeping your core engaged and your back flat, lift your knees so they're hovering over the mat. 
- Bring your right hand back to tap your left knee, keeping your left toes on the ground. - Return your hand and foot to the mat, then alternate, tapping your left hand to your right knee. 
- This counts as one rep.

Bear Crawl Knee Taps

- Start in a pushup position,wrists under your shoulders and legs extended so your body forms a straight line. 
- Brace your core and bend your elbows to lower your chest towards the floor
- then quickly press through to extend your arms. 
- Push your hips up and back so your body forms an inverted

Push Up to Down Dog

- Lie on your back, hold the abs in a crunched position (keep pelvis rotated posteriorly) and raise one straight leg to a vertical position while the other remains just off the floor 
- then alternate while maintaining the same pelvis position

Alternating Leg Raises

Timed Circuit

Full Body Circuit - Week 3

Full Body Circuit - Week 3

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