Name: Playbook - Sophie Grace Holmes - W1/D5 Full body
Uploaded: 2021-01-18T11:45:10.845Z
Duration: 45 min
Description: W1/D5 Full body

5 Rounds: 10 reps each
Squat cleans
Shoulder press
Reverse lunge 
Squats
Burpees

20 Minute AMRAP: 10 each 
Bicycle crunches
V-up 
Toe touches
Wide push ups 
Lunge jumps

- 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

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

Shoulder press

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Reverse lunges

- Push your glutes back
- Keep your knees over your toes and come down
- Push through your heels to come up
- Keep your chest up

Squat

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

Burpee

Circuit

- Keep your core tight throughout the workout
- With your hands on your head rotate you upper body
- Bring your elbow towards your knee
- Extend the opposite leg

Bicycle crunch

- Lay on the floor face up 
- Your legs and hands will meet in the middle 
- Come all the way up
- Come down in a controlled motion

V-ups

- Lay on the ground with your legs extended above you
- Keep your hands extended 
- Go up and touch your toes
- Keep your abs tight

Toe touch

- Start by placing your arms outside shoulder with
- Bend at the elbows bringing your body down
- Come down as much as you can
- Press through your hands extending your arms to come up

Wide pushup

- Start in a wide stance with one foot in front of the other one
- Jump up and switch your legs in mid-air
- Land softly and repeat

Jumping explosive lunge

20 Minute AMRAP

W1/D5 Full body

Rebekah

W1/D1 Upper body push

I may never walk again but I feel great 😂

Grace

W1/D2 Lower body

W1/D3 Upper body pull

W2/D1 Upper body push

W2/D2 Lower body

First screen workout summary didn’t match second screen

W1/D5 Full body

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