Name: Playbook - Sarah Tripp - W4/D1 Full Body Strength
Uploaded: 2023-01-02T15:12:37.557Z
Duration: 60 min
Description: W4/D1 Full Body Strength

Great to see the slow and steady increase in reps by week 4, and to feel myself being stronger at the circuits than I was week 1!

Sarah

FULL BODY STRENGTH 1

Warm up:
- Hip flexor hamstring rocks 
- Glute bridge
- Cobra to downward dog
- Spiderman lunge w/ rotation 
- Kettlebell swings 

Workout:
1A. Eccentric dumbbell Rdl’s
1B. Incline dumbbell bench press
   
2A. Step ups
2B. Chest supported rows
  
3A. Walking lunges
3B. Front to lateral dumbbell raise
  
Core Finisher:
4A. Single leg v-ups
4B. Plank taps
4C. Hollow hold

- 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. Eccentric dumbbell Rdl’s 4 x 10
Prior to performing each rep, soften the knees, keep the shoulders rolled back and engage the lats. Focus on lowering the weight for 3-4 sec. On the way back up, think about standing up straight and squeeze the glutes.

Rest 15-30 sec

1B. Incline dumbbell bench press 4 x 12
When pressing, focus on keeping your elbows about a fist away from your ribs. Think about reaching when pressing the dumbbells and lower the weight slowly for 3 sec.

Rest 60-90 sec

- Stand tall, holding a dumbbell in each hand 
- 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

Eccentric Dumbbell RDL

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell Incline Bench Press

Superset

2A. Step ups 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. Think about lowering yourself slowly when coming back down.

Rest 15-30 sec
  
2B. Chest supported rows 3 x 12
Focus on driving the elbows towards your hip when rowing the weight. Keep your shoulders rolled back and control the weight with each rep.

Rest 60-90 sec

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell Step-Ups

- Support your chest on an incline bench and a dumbbell in each hand
- Row the dumbbells up toward your hips
- Squeeze your shoulder blades at the top
- Slowly lower the dumbbells back down with control

Chest Supported Dumbbell Rows

3A. Walking lunges 3 x 10 each
Avoid bouncing your knee off the ground, lower with control and keep the hip, knee, and foot in line with each rep.

Rest 15-30 sec

3B. Front to lateral dumbbell raise 3 x 10 each
Avoid rocking or using momentum to lift the weight. Keep your core engaged and don’t overextend your lower back.

Rest 60-90 sec

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Extend both legs returning to the standing position
- Step forward and repeat with the opposite leg
- Alternating back and forth for time or reps

Dumbbell Walking Lunges

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Lower the dumbbells with control
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control to starting position

Dumbbell Front Raise + Lateral Raise

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. Single leg v-ups x 15 each
Think about keeping your shoulders off the ground and try to meet the foot and hand at the highest point. Keep your core engaged the entire time.
  
4B. Plank taps x 40 sec
While tapping your shoulders, focus on preventing your hips from shifting or moving side to side. Keep the hips parallel to the ground and your core engaged.

4C. Hollow hold x 40 sec
Keep your shoulders and your feet off the ground in the hollow position. Focus on breathing and keep your core engaged.

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the opposite hand for your toes
- Complete desired reps then repeat on the opposite side

Single Leg V-Ups

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank Taps

- Lying on the floor, hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

Core Finisher

W4/D1 Full Body Strength

Exactly what I needed to get back into my old habits. Thank you for this great plan!

Carly

It was rough but I will do it again tomorrow!!

Bella

Soooo good!! Would love voiceovers to add additional cues

Samantha

W1/D1 Full Body Strength

I overall liked this one! It was a little harder on the knees than I expected for “conditioning” day but definitely got my heart pumping! (Clerical: there’s a typo in the narrative for the dumbbell swings. It references “kettlebell” instead of “dumbbell”)

Jeni

Kicked my booty. But glad I pushed myself to all 5 rounds!

Bobby

Andrea

W1/D2 Optional Conditioning Workout 1

I’d encourage noting reps per leg or side if it’s a lunge, etc.

Caroline

This was a great workout! Even with a modification or two, it still felt great!

W1/D3 Full Body Strength

W1/D4 Rest Day

Laramie

Alyssa

Phew! Great strengthening after rest day. Building the endurance up!

W1/D5 Full Body Strength

The only thing I’d love to see is some modifications, the plank slides were too much for me. Some other things I made modifications but I couldn’t think of one for this one.

Ashley

yaya

W1/D6 Optional Conditioning Workout 2

W1/D7 Rest Day

W2/D1 Full Body Strength

W2/D2 Optional Conditioning Workout 1

W2/D3 Full Body Strength

W2/D4 Rest Day

W2/D5 Full Body Strength

W2/D6 Optional Conditioning Workout 2

W2/D7 Rest Day

W3/D1 Full Body Strength

W3/D2 Optional Conditioning Workout 1

Wow I am glad rest day is tomorrow! Legs are on fire, but in a good strong way 😅 💪🏻

Wow the 4th set addition to the first set this week is a killer! But this is the kind of program where harder doesn’t want to make you quit but instead feels GREAT 💪🏻💪🏻

Kate

Jill

W3/D3 Full Body Strength

W3/D4 Rest Day

Always a great workout, feeling stronger!

W3/D5 Full Body Strength

W3/D6 Optional Conditioning Workout 2

W3/D7 Rest Day

W4/D2 Optional Conditioning Workout 1

Another awesome day! Found the playlist Sarah made for the workouts 🔥 getting stronger with push ups, and they were never my strong point!

W4/D1 Full Body Strength

Community

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