Name: Playbook - fightforgrowth - W3/D4 Full body
Uploaded: 2021-01-18T11:47:24.882Z
Duration: 45 min
Description: W3/D4 Full body

- DB swing into squat
- DB RDL into front lunge (right)
- Left
- Alternating DB front to lateral raise
- Half-kneeling banded row (right)
- Left
- Elbow plank twist into spiderman crunch
- Kneeling hip thrust into squat jump
- Descending flutter kicks

- Hinge at the hips and swing the db’s up to your shoulders
- Flex at the hips and knees coming down for a squat
- Keep your chest up

Db swing into squat

- Hinge at the hips coming straight down 
- Keep a neutral spine
- Come down until your reach shin height and pull up
- Once your return to the initial position step forward
- Bring your back knee down until both legs are at 90

Db rdl into front lunge

- Keeping your core tight raise the dumbbells
- Raise until your reach shoulder height
- Engage your shoulder

Alternating db front and lateral

- Pull the band 
- Keep your elbow close to your body
- Squeeze your back as you pull

Half-kneeling banded row

- Start with your elbows on the floor in a plank position
- Rotate your hips from one side to the other
- Bring your knee toward your elbow squeezing your core

Elbow plank twist in to spiderman

- Bring your hips forward squeezing your glutes
- Using momentum Front our arms hop up
- Land in a squat position
- Keep your chest yp

Kneeling hip trust into squat jump

- Lay on the floor with your legs extended above you
- Bring your legs down moving them up and down as you come down
- Keep your lower back on the floor and your core engaged

Descending flutter kicks

Circuit

W3/D4 Full body

At first it was simple but by the end of round 2, my legs were shaking. Don't let this home workout fool you. I am sweating!! Can't wait for tomorrow!

Kayla

holy crap , sweating sooo much ! great workout , thank youuu ♥️

Priscila

W1 / D1 Legs + glutes

Maria

W1/D2 Upper body + abs

W1/D3 Legs + plyo

I’m doing this with my mom and she is struggling!! *in a good way* 😆😆

W3/D4 Full body

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