Name: Playbook - Sarah Herse - Plate only, full body circuit
Uploaded: 2024-03-20T21:08:55.538Z
Duration: 20 min
Description: Plate only, full body circuit

You only need a plate to try this one! Women try for 15-25# plate, men try for 35-45# plate.

3 Rounds:
40 sec work, 20 sec rest for each movement

Ground to Overhead
Plate Hops
Thrusters
Russian Twists
Halos
Burpees to Plate
In & Out Steps

Example: 40 secs of plate thrusters, 20 sec rest. Then 40 secs of plate hops, 20 sec rest. etc, until a full 3 rounds are complete.

3 Rounds:
40 sec work, 20 sec rest for each movement
Women try for 15-25# plate, men try for 35-45# plate.

Ground to Overhead
Plate Hops
Thrusters
Russian Twists
Halos
Burpees to Plate
In & Out Steps

Example: 40 secs of plate thrusters, 20 sec rest. Then 40 secs of plate hops, 20 sec rest. etc, until a full 3 rounds are complete.

- Holding the plate with two hands 
- Stand with feet shoulder-width apart
- Hinge at the hips and touch the ground with one side of the plate 
- Then bring it up overhead and reach your arms to full extension and hips should be fully extended.
- That completes one rep

Plate ground to overhead

- With two feet jump on top of the plate and then rebound off

Plate hops

- Take a plate. Stand with your feet shoulder width apart. ...
- Lower yourself into a squat until your thighs are parallel with the ground
- Push yourself through heels to stand up, pressing the plate overhead.
- Return to the starting position and repeat the exercise according to the training plan.

Plate thruster

Sit with bent knees and your feet pressing firmly into the floor, holding a plate in your hands next to your chest. Sit back slightly, keeping your spine straight. Exhale as you twist to the left, punching your right arm over to the left side. Inhale back to center, and then do the opposite side.

Plate Russian twists

Moving both arms, bring the weight plate down past your right shoulder, down just past your hips and then back up over your left shoulder. In this way, the weight plate should complete a circular movement and pass around your head like a halo

Plate halo

Jump or step feet back so that you are in a plank position. Touch legs, belly, and chest to the ground. Step or jump feet back to hands. In a single motion, jump on plate with both feet.

Burpees to plate

- Place plate at your feet 
- In a running motion step one foot on the plate and as your bring it off take the other foot and step on the plate. 
- This motion should resemble running in place

Plate in & out steps

Plate Circuit

Plate only, full body circuit

Brandy

25 min EMOM (single dumbbell, all levels)

That was a good one!  Definitely repeating!  Thank you 😊

Plate only, full body circuit

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