Name: Playbook - Sarah Tripp - W4/D1 Full Body Strength
Uploaded: 2022-12-30T16:44:05.013Z
Duration: 60 min
Description: W4/D1 Full Body Strength

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. Barbell Rdl
1B. Incline dumbbell press
   
2A. Step-ups
2B. Kettlebell gorilla row
   
3A. Walking lunges
3B. Underhand cable pulldown
   
Core Finisher:
4A. Single leg v-ups
4B. Side plank dumbbell rotations

- 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 Rdl 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 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, shoulders pulled back and chest proud
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell 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. Kettlebell gorilla row 3 x 12
Focus on driving the elbows towards your hip when rowing the weight. Keep your shoulders rolled back and your core engaged.

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

- Place two kettlebells on the floor about hip-width apart
- The handles should be parallel
- Stand just behind your kettlebells, feet a little wider than your weights
- Bend your knees slightly, hinge forward from your hips, and reach down and grasp the handles
- Push your knees out to make space for the weights
- Brace your core and make sure your lower back is slightly arched and not rounded
- Row the kettlebells up and back toward your hips
- Lead with your elbow and keep your wrist straight
- Lower the kettlebells back to the floor with control

Kettlebell Gorilla Rows

3A. Walking lunges 3 x 12 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. Underhand cable pulldown 3 x 15
Think about driving your elbows down towards the ground with each rep, keep your shoulders rolled back and your core engaged. Focus on preventing your lower back from excessively arching when pulling.

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

- Grab the bar with an underhand grip
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause at contraction
- Release the weight back to starting position

Underhand Grip Lat Pulldown

Perform these exercises back-to-back in a circuit format for 2-3 rounds. Minimal rest in between exercises, 1 min break after completing each superset.
  
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. Side plank dumbbell rotations x 15 each
Keep your hips and your chest up. Focus on keeping your body straight and avoid sticking your butt out. Follow the dumbbell with your eyes as you rotate and do this with as much control as possible.

- 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

- 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

Core Finisher

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Can you add a box so we can record weight

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Love the EMOM. Enough to make you feel like you got a workout in a short time.

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Elizabeth

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I did it! I think it’s the first time I’ve stuck to a workout for 4 straight weeks! I’m down 6lbs!!

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