Name: Playbook - Sophie Grace Holmes - W1/D4 Full Body
Uploaded: 2021-01-18T11:44:43.363Z
Duration: 45 min
Description: W1/D4 Full Body

20 Minute Amrap : 10 reps of each 
Paused Squat 
In/out squat jumps
Single arm clean and jerk 
Devils press

20 Minute Emom:
1. 12 up downs
2. 20 Tuck jumps
3. 12 Thrusters
4. 20 KB/DM swings
5 . 15 Butterfly sit ups

- Keep your chest up
- Come down until you reach 90 
- Hold for three seconds
- Drive-up engaging your quads and glutes

Paused squat

- Come down pushing your glutes back and keeping your chest up
- Come down until your legs reach 90 degrees
- Return to the initial position 
- Come back down for a squat and jump up 
- Land in the initial position

Double squat jump

- Hold the dumbbells by your sides
- Dip, bending your knees slightly
- Bring the dumbbells down to your thighs and pull up
- Extend your arms above you

Clean and jerk

- Place the dumbbells in the floor in front of you
- Hop back landing in a pushups position
- Bring your body down to the ground
- Hop forward 
- Bring the dumbbells all the way above you

Devils press

20 Minute AMRAP

Every minute on the minute perform the following in order  in order

Down up

- Jump as high as you can using your arms for momentum
- Bring your knees up to your chest in the air
- Land softly coming down to a squat position
- Keep your chest up

Tuck jump

- Hold the dumbbells just above your shoulders
- Flex at your hips and knees coming down for a squat
- Make sure you keep you chest up and core tight
- Push through your heels to come up
- As soon as you come up press the dumbbells up
- Use the momentum going up to press the DB's up

Thruster

Really focus on using your hips and squeezing through your glutes as you perform the movement

Kettle bell swings
(Can use dumbells)

- Start with your legs at 90 degrees and your lower back against the floor
- Place your hands by your head
- Bring your shoulder off the floor squeezing your abs
- Come down in a slow controlled motion

Crunch

20 Minute EMOM

W1/D4 Full Body

Rebekah

W1/D1 Upper body push

I may never walk again but I feel great 😂

Grace

W1/D2 Lower body

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W2/D1 Upper body push

W2/D2 Lower body

First screen workout summary didn’t match second screen

W1/D4 Full Body

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