Name: Playbook - Sarah Tripp - W1/D1 Full Body Strength
Uploaded: 2022-12-30T16:44:31.822Z
Duration: 60 min
Description: W1/D1 Full Body Strength

I am loving all the new exercises that are different from the first gym round. I am so sore but I feel so good!! The 30 second trials at the end were so hard!!!

Elizabeth

3rd day and feeling the burn.🤘🏻🤘🏻🤘🏻🤘🏻

Lisa

GYM - FULL BODY STRENGTH 1

Warm up:
- Hip flexor hamstring rocks
- Glute bridge with a 2 sec hold for each rep
- Cobra to downward dog 
- Spiderman lunge w/ rotation 
- Kettlebell swings 

Workout:
1A. Hex bar deadlift
1B. Mini band clamshell w/ thrust
1C. Standing single arm overhead press
  
2A. Forward to reverse lunge
2B. Single arm dumbbell row
   
3A. Single leg hip thrust
3B. Dumbbell upright rows
  
Core Finisher:
4A. Crossbody knee tucks
4B. Dumbbell side plank rotations
4C. Leg raise thrust

- Hip flexor hamstring rocks x 10 each side
- Glute bridge x 8 with a 2 sec hold for each rep
- Cobra to downward dog x 8
- Spiderman lunge w/ rotation x 8 each side
- Kettlebell swings x 15

- Get into a hip flexor stretch position
- Rock back into a hamstring stretch
- Complete desired reps then repeat on the opposite side

Hip Flexor Hamstring Rocks

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeeze your glutes and hamstrings
- Lower back to starting position

Glute Bridge

- Start by laying face down, hands on the floor just outside the chest
- Press yourself up into a Cobra position
- Lift your hips up toward the ceiling, while shifting your weight back into a Downward Dog position

Cobra to Downward Dog

- Start in a high plank position
- Bring one foot forward and place it flat on the floor next to your hand
- Lift this hand off the floor
- Rotate toward that front leg, reaching overhead and back down for reps or time
- Complete desired reps then repeat on the opposite side

Spiderman Lunge w/ Rotation

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Warm up

1A. Hex bar deadlift 3 x 10
Take a deep breath and brace your core prior to lifting the weight. Keep your lats engaged and your shoulders rolled back. Focus on driving the feet through the ground when initiating the lift, stand up tall and squeeze the glutes.

Rest 15-30 sec

1B. Mini band clamshell w/ thrust 3 x 10 each
Focus on pulling the mini band apart with your knees while driving the hips forward. Lift your hips up off the ground as high as you can and squeeze your glutes hard with each rep.

Rest 15-30 sec
  
1C. Standing single arm overhead press 3 x 8 each
Keep your knees soft when pressing to take some stress off the lower back. Focus on lowering the weight slowly for 3 sec on the way back down.

Rest 60-90 sec

- Step into the middle of the hexagon and get into the starting position
- Your feet should be shoulder-width apart
- Hinge forward at your hips so that your butt moves out behind you
- Then bend your knees slightly so that you can grab hold of the hex bar
- Keep your back flat and your chest up
- Grab the high handles or the outsides of the hexagon with a shoulder-width neutral grip
- Begin the movement by driving through the heels and extend your hips and knees
- Avoid rounding your back at all times
- At the completion of the movement, lower the weight back to the ground under control

Hex Bar Deadlift

- Lie on your side with your knees bent, one leg on top of the other, and place a resistance band just above the knees
- Keep your feet together and lift your top knee, while lifting and driving the hips forward and up
- Lower back to the starting position
- Complete desired reps then repeat on the opposite side

Mini Band Clamshell w/ Thrust

- Hold a single dumbbell at the shoulder
- Dip and drive through the legs
- Punch the dumbbell straight up overhead
- Lower the dumbbell back to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Overhead Press

Triset

2A. Forward to reverse lunge 3 x 6 each
This one requires some coordination to perform, so take your time with each rep. Try to increase the weight by a little each week.

Rest 15-30 sec
  
2B. Single arm dumbbell row 3 x 10 each
Focus on driving the elbow towards your hip when rowing the weight. Think about reaching and making your arm long when you are in the bottom position.

Rest 60-90 sec

- Stand tall, holding dumbbells in each hand
- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position
- Take a large step backward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward + Reverse Lunge

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Row

Superset

3A. Single leg hip thrust 3 x 8 each
Try to avoid extending your lower back when performing hip thrusts. Keep your chin and ribs down and focus on squeezing the glutes. Pause at the top for 2 sec with each rep.

Rest 15-30 sec
  
3B. Dumbbell upright rows 3 x 10
Keep the dumbbells close to your body and have a slight bend in your elbows. Initiate the upward movement by slowly pulling the dumbbells toward your lower chest. Pause for a sec at the top with each rep and avoid rocking.

Rest 60-90 sec

- Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor (this will be your working leg)
- Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle
- Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands
- Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement
- Contract the glute of the working leg and lift your hips until they’re in line with your torso
- Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Perform these exercises back-to-back in a circuit format for 2-3 rounds. Minimal rest in between exercises, 1-2 min break after completing each circuit.
  
4A. Crossbody knee tucks x 30 sec
Keep your core braced the entire time and focus on bringing your knee to the opposite elbow. Do this with control, don’t rush through the reps.
  
4B. Dumbbell side plank rotations x 30 sec each
Keep your hips and your chest up. Focus on keeping a straight line and avoid sticking your butt out. Do this with as much control as possible.
  
4C. Leg raise thrust x 30 sec
Keep your shoulders off the ground and your core engaged. When you raise the legs and perform the thrust, focus on squeezing the glutes and get the hips off the ground as high as you can.

- Start in a high plank position
- Bring one knee in toward your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Crossbody Knee Tuck

- Get into a side plank position with a dumbbell on the floor in front of your body
- Grab the dumbbell with your top hand
- Bring the dumbbell up until it is over your shoulder
- Lower the dumbbell with control
- Complete desired reps then repeat on the opposite side

Dumbbell Side Plank Rotations

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Drive your toes toward the ceiling, raising your hips off the floor
- Lower back down, stopping your legs just short of them resting on the floor

W1/D1 Full Body Strength

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