Name: Playbook - Sierra Flint - W4/D5 Full Body
Uploaded: 2023-04-02T14:29:11.349Z
Duration: 40 min
Description: W4/D5 Full Body

Lunge + unilateral press 12x3
Curl + Fly 12x3
Bodyweight squat 45 sec. X3
Tricep push-ups 10 x3

Bear crawl 45 seconds x 3
RDL 12x3
Overhead lunge 12x3
Burpee 10x3
Chest press 12x3
Reverse fly 12x3

Weighted bridge burnout 60 seconds

- Step out to side lunge
- Upon return to stand, press weight overhead and drive the knee

Lateral Lunge + Unilateral Press + Knee Drive

Bicep Curl + Shoulder Fly

- 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
- Your knees should be inline with your toes

Air squats

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

Giant set one

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Start with weights in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- 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

Dumbbell overhead lunges (double)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Lean forward with a flat back
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Dumbbell bent-over reverse fly

Giant set two

Weighted Glute Bridge

W4/D5 Full Body

For some reason it wasn't flowing from set to set,  especially the 1st one. But still made it work & loved the burn!

W4/D5 Full Body

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