Name: Playbook - Shianne Koehnle - Body weight
Uploaded: 2022-07-27T19:00:35.089Z
Duration: 45 min
Description: Body weight

Working on body weight exercises for those who have a gym membership or not

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees ( warm up)

- Begin in a push up position with hands a little wider then shoulder width
- Lower body down to the ground
- Push through your arms to rise back up

Push up

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Make sure weights in the heel
-Use a band for extra resistance 
-Pulse at the bottom

Front squat

-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

alternating lunges

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower
-Rest if you need it during reps

Assisted pull-ups

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin ups

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Making small movements come up and reach for the back wall, keeping the core tight