Name: Playbook - Sarah Tripp - W4/D3 Full Body Strength
Uploaded: 2022-12-30T16:44:05.021Z
Duration: 60 min
Description: W4/D3 Full Body Strength

Katie

Elizabeth

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
- Alternating forward lunge 

1A. Barbell reverse lunge
1B. Chest supported rows
   
2A. Elevated kettlebell sumo deadlift
2B. Dumbbell Arnold press
   
3A. Single leg elevated glute bridge
3B. Push-ups
3C. Front to lateral dumbbell raise
   
Glute Finisher:
4A. Standing mini band abductions
4B. Kneeling mini band kick backs

- 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
- Alternating forward lunge 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

- Take a large step forward and lowering yourself until your front leg and back leg are both at nearly a 90-degree angle
- Push into your front heel and foot to raise back up to a standing position then repeat on the opposite side

Bodyweight Alt Forward Lunges

Warm up

1A. Barbell reverse lunge 4 x 10 each
Before initiating the lunge, place your feet hip width apart and brace your core. Bring your knee all the way down to the ground and lightly tap the ground. Use the front leg to step back up to the starting position.

Rest 15-30 sec
  
1B. Chest supported rows 4 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

- Start with the barbell on your upper back
- Initiate he movement by stepping back with one foot about 2 feet, keeping your hips facing forward as the toe of your back foot makes contact first
- Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor
- Your body should continue to be upright
- Press back up by extending both legs pushing through your foot maintaining balance as you return to the starting position
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunges

- 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

Superset

2A. Elevated kettlebell sumo deadlift 3 x 12
Elevate your feet on a sturdy surface, about a foot off the ground. Get in a wide sumo stance position with the heaviest weight that will allow you to perform the recommended reps. Keep your chest up and focus on bringing your butt down as low as you can with each rep.

Rest 15-30 sec
  
2B. Dumbbell Arnold press 3 X 12
Keep your knees soft when pressing to take some stress off the lower back. Focus on lowering the weight slowly for 3 sec on the way back down.

Rest 60-90 sec

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated Kettlebell Sumo Deadlift

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the movement back down to starting position

Dumbbell Arnold Press

3A. Single leg elevated glute bridge 3 x 15 each
The single leg glute bridge is difficult enough to perform with just your bodyweight. If you want to make this variation even harder, add external weight to your hips.

Rest 15-30 sec
  
3B. Push-ups 3 x amrap
Perform as many reps as you can with good form. If you can’t do regular push-ups on the ground, perform modified elevated push-ups. Keep track of your reps and try to do more each week.

Rest 15-30 sec
  
3C. 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

- Lay on the floor with your legs bent, feet elevated 
- Lift one leg off the bench slightly 
- Push through your one heel bringing your hips up into a glute bridge position
- Squeeze your glute and hamstring
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Feet Elevated Single Leg Glute Bridge

- Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged
- Bend your elbows and lower your chest to the floor
- Push through the palms of your hands to straighten your arms

Push-Ups

- 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

Triset

Perform these exercises back-to-back in a circuit format for 2-3 rounds. Minimal rest in between exercises, 1 min break after completing the superset.
  
4A. Standing mini band abductions x 20 each
Try to prevent the leg that’s moving away from the body from rotating out. Keep your feet parallel to each other and raise the leg without rotating the foot, this will allow for maximal glute activation.
  
4B. Kneeling mini band kickbacks x 20 each
Keep your kicking leg bent and focus on driving your heel to the ceiling. Avoid overextending your lower back, let your glutes do the work.

- Stand up straight with your chest up, back straight and head straight, and hands on hips
- A band placed just above the knees
- While keeping your legs straight, push one leg out to the side to a 45 degree angle
- Slowly lower your leg to starting position
- Complete desired reps then repeat on the opposite side

Standing Mini Band Abductions

- Place the band just above your knees
- Go on your hands and knees, back neutral, abs braced
- Keep your face down so your neck is in line with your spine
- Take one leg and drive it up, maintaining the 90 degree angle and the foot should end with the sole facing the ceiling
- Lower slowly
- Complete desired reps then repeat on the opposite side

Kneeling Mini Band Kickbacks

Glute Finisher

W4/D3 Full Body Strength

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Annie

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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Loving this app. The videos on how to do things are amazing!! I may have done two workouts today (conditioning and a full bod) but who’s counting🤷‍♀️💕

Cierra

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So nice to have  different exercises every workout! I have not felt bored with anything yet. It’s the perfect balance. I feel so strong at the end and totally exhausted, but not like I couldn’t complete the workout because it was too hard.

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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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