Name: Playbook - Sarah Tripp - W4/D5 Full Body Strength
Uploaded: 2022-12-30T16:44:05.030Z
Duration: 60 min
Description: W4/D5 Full Body Strength

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

Elizabeth

Izzy

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
- Squats with mini band 

1A. Double kettlebell squat
1B. Staggered single arm cable row
  
2A. Dumbbell Rdl’s
2B. Alternating dumbbell bench press
   
3A. Cable glute kickbacks
3B. Lateral band steps
3C. Half kneeling cable rope face pull
  
Arms & Core Finisher:
4A. Standing dumbbell curls
4B. Dumbbell triceps extensions
4C. Plank

- 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
- Squats with mini band x 12

- 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

- Stand with feet shoulder width apart, a band placed just above the knees
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Mini Band Squats

Warm up

1A. Double kettlebell squat 4 x 10
Take a deep breath and brace your core prior to lowering the weight. As you are coming up, push the ground away as hard as you can and exhale.

Rest 15-30 sec
  
1B. Staggered single arm cable row 4 x 12 each
Get in a staggered foot position and have your chest face the cable. Focus on driving your elbow back towards your hip, pause for a sec and squeeze your back as hard as you can. Release the cable slowly and repeat.

Rest 60-90 sec

- Hold two kettlebells in the rack position
- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Double Kettlebell Squat

- With the pulley set low on the rack
- Hinge forward slightly, in a staggered stance and pull the handle back toward your ribs engaging your lat
- Slowly reverse the movement back to starting position
- Complete desired reps then repeat on the opposite side

Staggered Single Arm Cable Row

Superset

2A. Dumbbell Rdl’s 3 x 12
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
  
2B. Alternating dumbbell bench press 3 x 15 each
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

Dumbbell RDL

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- Press the dumbbell back up over your chest and repeat with the opposite arm

Dumbbell Alt Bench Press

3A. Cable glute kickbacks 3 x 15 each
Avoid kicking too high and overextending your lower back when performing the kickbacks. Focus on keeping your hips parallel to the ground and let your glutes do the work.

Rest 15-30 sec
  
3B. Lateral band steps 3 x 15 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
  
3C. Half kneeling cable rope face pull 3 x 15
Avoid overextending the lower back and shrugging your shoulders when pulling the weight.

Rest 60-90 sec

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Set the desired weight on the pulley machine (it’s best to start light and work your way up)
- Hold the frame for support and forward hinge at the hips to keep your chest upright
- With your core engaged, and knees slightly bent, squeeze your glutes to pull your working leg backwards
- Keep your opposite leg firmly planted to provide balance
- Slowly lower your working leg to the starting position 
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

- Place the band just above the knees
- Sit your hips back and down into a slightly squatted position
- Step laterally, back and forth for time or reps

Mini Band Lateral Steps

- Start in a half kneeling position
- Grip the rope with an overhand grip 
- Pull the cable towards your face with elbows flared outward
- Release the weight back to starting position with control

Half Kneeling Cable Face Pull

Triset

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. Standing dumbbell curls x 15 reps
Control the weight on the way down for three seconds with each rep. Choose a weight that will challenge you to complete the recommended reps.
  
4B. Dumbbell triceps extensions x 15 reps
Position the dumbbells directly up above your shoulders. Bend at the elbows and bring the dumbbells down slowly to your ears. Lift the dumbbells back up and repeat.
  
4C. Plank x As long as possible
Hold the plank as long as you can and keep track of your time. Each week challenge yourself to beat your previous time.

- Stand tall holding the dumbbells with your palms facing forward
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells with control

Dumbbell Bicep Curls

- Start lying on a flat bench with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell Tricep Extension

- Elbows stacked under the shoulders and hands out front
- Lift into the toes creating a straight line from head to heels
- Keep entire body tight as you hold position for time

Plank

Arms & Core Finisher

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