Name: Playbook - Sarah Herman - Full Body Supersets - Week 3
Uploaded: 2023-08-05T20:55:09.716Z
Duration: 30 min
Description: Full Body Supersets - Week 3

Full body, no equipment workout with 3 supersets to be completed 3 times each

- squat down 
- as you come up to full stand, kick one leg back squeaking the glute.
- lower the leg back to standing and squat again.
- as you come up, kick the other leg back and squeeze your glute. 
- repeat for number of reps, alternating the leg that kicks back for each rep.

Squat with Alt Glute Kickback

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- shuffle back to starting position

Broad jump to shuffle back

Superset 1

Complete 3 rounds. Exercises completed back to back before starting next round.

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- come out of the lunge, then repeat on the other side

Body weight forward lunges

1.  bring your torso forward, hinging at the hips and bend your knees slightly.
2. Bring your elbows up, so that your upper arms are parallel to the floor, and kick back until your arms are fully extended.
3. Pulse your forearm up and down completing mini kickbacks for 40 seconds.

Tricep Kickback Pulses

Superset 2

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
- pulse at the bottom of the squat for time listed.

Squat pulses

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman snow angels

Superset 3

Full Body Supersets - Week 3

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