Name: Playbook - Sebsational Fitness - W1/D1 40-min Full-body Balance 🧠
Uploaded: 2022-10-20T21:17:21.274Z
Duration: 40 min
Description: W1/D1 40-min Full-body Balance 🧠

This workout comibines unilateral movements in strength exercises to improve the connection between the brain and the body (proprioception). Aim for a moderately heavy weight to improve strength and the difficulty of the movement if you feel comfortable doing so.

- Go at your own pace with this. Use it as a warm-up.
- As you use momentum to swing the skipping rope over your head, push through your toes and bound over the rope as it swings down to your feet.
- Keep repeating this movement

Skipping rope

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot, hold for 5 seconds in the top position
- Lower the bar back down to the starting position with control, keep under tension in line with your chin at a 90 degree arm angle

Barbell shoulder press with hold

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- From a bench position with a dumbbell in one hand, keep back on bench and squeeze glutes so that hips are raised, keep weight in the heels of your feet
- Lower dumbbells down to the chest keeping wrists neutral and core engaged, keep hips high 
- Straighten elbows and press back up
- Complete allocated reps on both sides of body

Single-arm dumbbell chest press

- Begin in standing position
- With your elbow slightly in front of you 
- Press the end of the barbell up 
- Reach full extension at the top
- Lower with control back to starting position
- Keep core engaged throughout 
-Perform the allocated reps on both sides and perform the exercises at a 2:2 tempo (2 seconds up, 2 seconds down). When you get back to the bottom of the movement, hold the bar for a second under tension before pushing it back up

Single arm landmine press

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Kick your leg through, keeping your hamstrings and glutes engaged
- At the same time, drive the bar up towards your shoulders and land it in a clean position (on shoulders, elbows tucked underneath)
- Complete desired reps then repeat on the opposite side. If you feel the movement is difficult with the barbell, aim to perform it using only your bodyweight which is still a challenge

Bodyweight single leg RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- Take 2 seconds to lower dumbbell, hold for a second at the lowest position, then power back up to the top 
- Perform allocated reps on each leg

W1/D1 40-min Full-body Balance 🧠

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