Name: Playbook - Sarah Tripp - W1/D3 Full Body Strength
Uploaded: 2022-12-30T16:44:31.829Z
Duration: 60 min
Description: W1/D3 Full Body Strength

GYM - FULL BODY STRENGTH 2

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

Workout:
1A. Barbell squat
1B. Assisted pull-ups
  
2A. Kickstand Rdl
2B. Dumbbell hip bridge press
  
3A. Step-up with knee drive
3B. Half kneeling single arm high cable row
   
Glute Finisher:
4A. Feet elevated glute bridge w/ mini band
4B. Quadruped hip abduction w/ mini band
4C. Glute bridge hold w/ knee raise

- 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
- Squat jumps x 10

- 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

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Squat Jumps

Warm up

1A. Barbell squat 3 x 10
Take a deep breath and brace your core prior to lowering the weight. As you are coming up, push the ground away as hard as you can and exhale.

Rest 15-30 sec
  
1B. Assisted pull-ups 3 x 8
You can perform band assisted pull ups or machine assisted pull ups. If you are able to, you can perform regular pull ups as well, with no assistance. Roll your shoulders back and keep your back engaged. Think about driving your elbows down toward the ground when pulling and focus on controlling the lowering for 3 sec. Avoid swinging.

Rest 60-90 sec

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat

- Hold the bar with an underhand grip
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Band Assisted Pull-Ups

Superset

2A. Kickstand Rdl 3 x 8 each
Prior to performing each rep, soften the knees, keep the shoulder rolled back and engage the lats. Focus on lowering the weight for 3 sec. On the way back up, think about standing up straight and squeeze the glutes.

Rest 15-30 sec
  
2B. Dumbbell glute bridge press 3 x 10
This one is going challenge your entire body to work while pressing. Keep your core and glutes engaged the entire time.

Rest 60-90 sec

- Step one leg back where the toes are at least in-line or past the heel of the front leg
- The heel of the back foot should be off the ground with only toes lightly touching the floor
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Kickstand RDL

- Start in a glute bridge position with your upper back lying on a flat bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up over your chest

Dumbbell Glute Bridge Bench Press

3A. Step up with knee drive 3 x 8 each
Focus on using the front leg and push the foot through the surface that you are stepping on. Try to avoid bouncing on top of the surface. Perform this with control.

Rest 15-30 sec
  
3B. Half kneeling single arm high cable row 3 x 10 each
Keep your shoulders rolled back and avoid shrugging when rowing.

Rest 60-90 sec

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up and drove the knee forward and up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Step-Up w/ Knee Drive

- Start in a half kneeling position, holding the handle attached to a high pulley
- Pull the handle down bringing your elbow toward your hip
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Half Kneeling Single Arm High Cable 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. Feet elevated glute bridge w/ mini band x 15 reps
Lift your hips as high as you can and squeeze your glutes. Keep your core engaged and do this without extending your lower back.
  
4B. Quadruped hip abduction w/ mini band x 15 each
Try to avoid rotating or shifting your body when performing these. Keep the hips and chest parallel to the ground and let the hips work.
  
4C. Glute bridge hold w/ knee raise x 20 reps
Keep the hips up and the glutes engaged the entire time.

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

Mini Band Feet Elevated Glute Bridge

- Position yourself on your hands and knees, a mini band placed above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Mini Band Quadruped Hip Abductions

- 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 core
- Slowly march your feet, lifting your knees up

Glute Bridge Hold w/ Knee Raises

Glute Finisher

W1/D3 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!!!

W1/D3 Full Body Strength

More workouts from Sarah Tripp