Name: Playbook - Sarah Tripp - W3/D3 Full Body Strength
Uploaded: 2022-12-30T16:43:42.067Z
Duration: 60 min
Description: W3/D3 Full Body Strength

FULL BODY STRENGTH 2

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

Workout:
1A. Rear foot elevated split squat
1B. Dumbbell pullover
   
2A. Side plank mini band clam thrust
2B. Dumbbell thrusters
  
3A. Step up with knee drive
3B. Seated alternating dumbbell lateral raise
   
Cardio Finisher:  
4A. High knees 
4B. Lateral shuffle 
4C. Squat jumps

- 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. Rear foot elevated split squat 4 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
  
1B. Dumbbell pullover 4 x 8
Inhale as you slowly extend your arms back over your head for 3-4 sec. Reach fully with the dumbbell right behind your head, then exhale slowly and return your arms to the starting position.

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

- Lying on a flat bench, hold a single dumbbell with arms extended
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as you pull the dumbbell forward returning to the starting position

Dumbbell Pullover

Superset

2A. Mini band clamshell 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
  
2B. Dumbbell thrusters 3 x 12
Squat down with your thighs parallel to the floor. As you stand up, use the momentum from the legs to press the weight overhead.

Rest 60-90 sec

- 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

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thrusters

3A. Step up with knee drive 3 x 10 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. Seated alternating dumbbell lateral raise 3 x 12 each
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.

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 seated position, a dumbbell in each hand
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

Dumbbell Seated Alt Lateral Raises

Perform each exercise below for 20 sec of work and 40 sec of rest, for 3 rounds total. Do this back-to-back in a circuit format.

4A. High knees 
Push yourself and go as fast as you can for the recommended time.

4B. Lateral shuffle 
Push yourself and go as fast as you can for the recommended time.

4C. Squat jumps
Focus on jumping as high as you can, be as explosive as possible with each rep.

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Shuffle laterally back and forth, touching the ground on each side

Lateral Shuffles

Cardio Finisher

W3/D3 Full Body Strength

My fave workout since we started! I can feel myself getting physically stronger and mentally stronger!

W3/D3 Full Body Strength

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