Name: Playbook - Stephanie Ozinga - Week 1 Day 4
Uploaded: 2024-02-19T17:05:14.757Z
Duration: 40 min
Description: Week 1 Day 4

Row: warm up to your working set of 12, then work to increase weight on the following sets.

Chest Supported Rear Fly: warm up to your working set of 12 and gradually increase weight as you can

Barbell Row

Chest Supported Rear Fly

4 Rounds for Time 

6 Dumbbell Squat Cleans
8 Dumbbell Thrusters
6 Burpees over Dumbbells

Dumbbell 2 Arm Squat Clean

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Perform a burpee
- Hop over the dumbbell
- Rotate your body 180 degrees and repeat

Burpee over dumbbell

4 Rounds for Time

3 Min AMRAP
10 Bicycles
10 heel drops
10 love taps

Bicycle Crunch

If the heel tap is too much, just perform the reverse crunch portion of the movement

Reverse Crunch with Heel Tap

Reps to be done per side - so over and back on the prop is 1 rep

Love Tap

Core - 3 Min AMRAP

2 Min AMRAP

5 reverse crunch
5 hip dips per side

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Side Plank Hip Dips

Core - 2 Min AMRAP

High Plank Knee Drive

Week 1 Day 4

Week 1 Day 1

Week 1 Day 2

Week 1 Day 3

Week 1 Day 5

Week 1 Day 6

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

Week 2 Day 4

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Week 3 Day 3

Week 3 Day 4

Week 3 Day 5

Week 3 Day 6

Week 4 Day 1

Week 4 Day 2

Week 4 Day 3

Week 4 Day 4

Week 4 Day 5

Week 4 Day 6

Week 5 Day 1

Week 5 Day 2

Week 5 Day 3

Week 5 Day 4

Week 5 Day 5

Week 5 Day 6

Week 6 Day 1

Week 6 Day 2

Week 6 Day 3

Week 6 Day 4

Week 6 Day 5

Week 6 Day 6

Week 7 Day 1

Week 7 Day 2

Week 7 Day 3

Week 7 Day 4

Week 7 Day 5

Week 7 Day 6

Week 8 Day 1

Week 8 Day 2

Week 8 Day 3

Week 8 Day 4

Week 8 Day 5

Week 8 Day 6

Week 9 Day 1

Week 9 Day 2

Week 1 Day 4

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