Name: Playbook - Sarah Hryniewicz - W4/D1 Full Body
Uploaded: 2023-03-13T16:24:25.985Z
Duration: 45 min
Description: W4/D1 Full Body

Full body workout, focused on controlled reps. You will be going between timed sets and rep counts. During timed sets, find a cadence of movement that you'll be able to maintain through the given time.

- Standing on band to created the desired amount of resistance 
- Palms face your body as you keep core engaged 
- Maintain a slight bend at the knee 
- Send hips back behind you 
- power back up to starting position

Banded RDL

- Standing shoulder width distance, place hands on the ground 
- Send feet back behind you
-Lower down into a push-up 
-Power back up and explode towards the ceiling

Burpee

- Standing with legs shoulder width distance apart 
- one leg goes back behind you
- Stay heavy on the heel/ mid foot of the from leg and power back up to standing set position

BW Reverse Lunge

- Lay face down, extend arms and legs
- Keeping glutes engaged and brace your core as you power up towards the ceiling
- Hold at the top and then lower back down 

VERY small range of motion on this movement!

Supermans

- Palms face down 
- Elbows high and wide as you drive back, squeeze, and return

Banded High Row

-extend your legs 
-hands up in front of you face
-use some momentum to power yourself up
-opposite hand to opposite foot 
-control the way back down

Sprinter Sit-up

- Stand holding a band in your hands at the desired resistance 
- Keep a slight bend at the elbows and you pull your arms apart
- Squeeze shoulder blades at the back 
- Slowly return to starting position

Banded pull aparts

-heavy on heels/mid foot as you lower into squat
-explode towards the ceiling once you hit depth

Jump Squat

- Shoulder blades against the ground, hands at your sides 
- Raise one leg up towards the ceiling 
- Drive through the heel/mid foot of the other leg sending hips up towards the ceiling 
- Lower with control

W4/D1 Full Body

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