Name: Playbook - fightforgrowth - W4/D4 Fullbody
Uploaded: 2021-01-18T11:46:52.232Z
Duration: 45 min
Description: W4/D4 Fullbody

- DB row into partial RDL
- DB squat to curl to front raise
- High jump into slow descend squat
- Standing banded kick back (right)
- Left
- DB Overhead Sit Up variation
- Reverse Plank into reverse crunch
- Frog thrust pauses

- With a neutral spine pull the dumbbells up 
- Keep your elbows close to your body
- Squeeze your back at the top
- Come down with both dumbbells to shin height
- Pull up to the starting position

DB row into partial rdl

- Perform a squat flexing at the hips and knees
- Curl the dumbbells up squeezing your bicep at the top
- Raise the dumbbells with a slight bend at the elbow

Db squat to curl to front raise

- Start with a shoulder with stance
- Explode up
- Land and perform a eccentric squat 
- Keep your chest up and core engaged

High jump into slow squat descend

- Place a band around your feet
- Kick back engaging your hamstrings and glutes

Standing banded kickback

- Lay on the ground with your legs extended
- Come up holding a dumbbell and your arm extended
- Bring the db underneath your leg 
- Return to the initial position in a slow controlled movement

Db overhead situp variation

- Push your hips up keeping your arms extended
- Come down to the floor
- Bring your knees in and extend 
- Keep your core tight

Reverse plank into crunch

- Place your feet together
- Push through your heels bringing your hips up
- Squeeze your glutes at the top

Frog thrust pauses

Circuit

W4/D4 Fullbody

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* 😆😆

W4/D4 Fullbody

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