Name: Playbook - Sebsational Fitness - W2/D1 45-min Full-body Balance 🧠
Uploaded: 2022-10-20T21:17:21.302Z
Duration: 45 min
Description: W2/D1 45-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

- From an incline bench and 1 heavy dumbbell held between both hands
- Push it up using both hands extending the elbow, then slowly lower using one hand, keep the wrist locked
-Perform the same motion again for 5 reps on one side. Change the lowering hand on the second set. Perform 4 sets overall (2 sets on each side)

Incline dumbbell chest press single-arm eccentrics

- Aim for a heavy weight
- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
-Being the dumbbell to the floor, change hands and repeat (alternatively you can switch the dumbbell between your hands in the air and bring dumbbell to the ground and repeat)
- Perform 10 reps overall alternating hands in each set (5 reps each side)

Dumbbell clean and press (single)

- Using 2 boxes or benches, hold a plank position
- Keeping your spine neutral and core engaged, retract your shoulder and pull kettlebell up towards the body using your back muscle (latissimus dorsi)
- Slowly lower the kettlebell back down and repeat the movement again
- Perform the allocated number of reps on one side before changing to the other side of the body in the next set. Perform 4 sets overall (2 sets on each side of the body)

High plank single-arm kettlebell row

- With a barbell on your back and a box behind you, slowly lower your body to the box using one leg only
- After sitting down on the box, push back up to the starting position using both legs
-You should aim for a relatively heavy weight as you are only controlling it with one leg on the lowering phase of the movement but lifting it up with both legs
- After completing the allocated reps on one leg, switch legs for the next set. I perform 4 sets overall (2 sets on each leg)

Eccentric single leg box squat

- Holding barbell in both hands with core engaged, step back into a reverse lunge, bend knee to 90 degrees
- Power up and drive back knee forwards, hold this position for a second then push bar up extending arms
- Pull bar back into the chest and repeat the movement
- Perform the allocated reps on one leg then swap legs the next set. Perform 4 sets overall (2 sets on one leg, 2 sets on the other)

Landmine reverse lunge and press

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

W2/D1 45-min Full-body Balance 🧠

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