Name: Playbook - Sarah Tripp - W1/D5 Full Body Strength
Uploaded: 2022-12-30T16:44:31.837Z
Duration: 60 min
Description: W1/D5 Full Body Strength

This one KICKED MY BOOTY. I went heavy on the lifts and I am toast. Love it.

Tracy

GYM - FULL BODY STRENGTH 3

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. Barbell hip thrust w/ pause
1B. Lateral mini band walk
1C. Bent over alternating dumbbell row
   
 2A. Rear foot elevated split squat
 2B. Incline dumbbell fly
   
 3A. Dumbbell walking lateral lunge
 3B. Stability ball hamstring curls
   
Arms & Shoulder Finisher: 
4A. Seated dumbbell curl and press
4B. Seated dumbbell lateral raise
4C. Dumbbell triceps kickbacks

- 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. Barbell hip thrust w/ pause 3 x 10
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
  
1B. Lateral mini band walk 3 x 10 each
Prior to starting the lateral walks, sit into your hips and focus on pulling the band apart with your knees. As you are moving don’t allow the knees to buckle inward.

Rest 15-30 sec
  
1C. Bent over alternating dumbbell row 3 x 8 each
Role your shoulders back and keep your core engaged the entire time. Focus on driving the elbow towards your hip when rowing the weight.

Rest 60-90 sec

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell Hip Thrust w/ Pause

- Place the band just above the knees
- Sit your hips back and down into a slightly squatted position
- Walk laterally, then walk back to the starting position

Mini Band Lateral Walks

- Stand tall, holding a dumbbell in each hand
- Hinge forward at the hips into a bent over position
- Row one dumbbell up toward your hip
- Lower the dumbbell with control and repeat with the opposite arm

Bent Over Alt Dumbbell Row

Triset

2A. Rear foot elevated split squat 3 x 8 each
Ideally, I want you to elevate your back leg on a surface that’s about your knee height. But if you cannot do this, elevate your leg on a height that feels comfortable for you and that will allow you to perform the reps with good form.

Rest 15-30 sec
  
2B. Incline dumbbell fly 3 x 10
Hold the dumbbells directly above your chest, palms facing each other, then lower the weight in an arc motion. Keep the elbows slightly bent the entire time.

Rest 60-90 sec

- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell Rear Foot Elevated Split Squat

- Begin lying on an incline bench, arms extended holding dumbbells with the palms facing each other
- Lower the dumbbells out to the sides, opening your chest
- Bring the dumbbells back together, squeezing your chest

Dumbbell Incline Chest Fly

Superset

3A. Dumbbell walking lateral lunge 3 x 8 each
Use the arm that’s holding the weight to reach inside of your working leg. Sit into your hip and focus on bringing your butt down as low as you can.

Rest 15-30 sec
  
3B. Stability ball hamstring curls 3 x 10
Try to keep your core and glutes engaged the entire time. Think about bringing your heels to your butt when curling and release slowly when going back. The more control the better.

Rest 60-90 sec

- Stand tall, holding a single dumbbell in each hand
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Extending your hip and knee, slide your extended leg in
- Repeat, moving laterally
- Complete desired reps in one direction then repeat the opposite direction back to starting position

Dumbbell Walking Lateral Lunges

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Hamstring Curls

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. Seated dumbbell curl and press x 8 reps
Sit tall and avoid extending your lower back. Curl and press with control, without using momentum.
  
4B. Seated dumbbell lateral raise x 8 reps
Sit tall and avoid extending your lower back. Avoid rocking and using momentum to lift the weight. Keep the elbows slightly bent the entire time.
  
4C. Dumbbell triceps kickbacks x 10 reps
Hold the dumbbells with the palms facing each other and keep your knees slightly bent. Keep your elbows in close to your body, straighten your arms and squeeze your triceps. Your elbows should stay in place when you are kicking the dumbbell back.

- From a seated position, holding a dumbbell in each hand
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement back to starting position with control

Dumbbell Seated Curl & Press

- From a seated position, holding a dumbbell in each hand
- Keeping a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower the dumbbells with a slow and controlled movement

Dumbbell Seated Lateral Raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower the dumbbells back down to starting position by bending the elbows

Dumbbell Tricep Kickbacks

Arms & Shoulder Finisher

W1/D5 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/D5 Full Body Strength

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