Name: Playbook - Sebsational Fitness - W3/D1 45-min Full-body Balance 🧠
Uploaded: 2022-10-20T21:17:21.308Z
Duration: 45 min
Description: W3/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.

- Work for distance
- Increase speed as comfortable, this is a warm-up so work at a level of about 6/7 out of 10

Skierg

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- With your feet on a bench or box and hands on dumbbells, perform 1 push-up
- Following 1 push-up, perform 3 renegade rows on 1 side of your body with a hold at the bottom of each rep
- Perform another push-up then repeat this on the other side of your body before resting

Push-up to renegade row

- Perform 2 landmine push presses
- Following the second press, lower the bar over a 3 second period
- Perform clusters overall on one side, then switch to the other side on the next set

Landmine press x2 with eccentric lower

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position and kick your knee up whilst cleaning the dumbbell on to your shoulder
- Perform 8 reps each side

Lateral lunge (dumbbells) with a clean

- Keep the dumbbells in a cleaned position under tension and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

W3/D1 45-min Full-body Balance 🧠

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