Name: Playbook - Syd Bast - Week 2 Full Body Strength
Uploaded: 2022-10-23T16:25:14.107Z
Duration: 30 min
Description: Week 2 Full Body Strength

Just when I think there's gonna be one where I sweat less!!! Lol

Melanie

That felt SO good! The movements kept me interested and engaged the whole way through. This is the first time I’ve enjoyed a workout outside of yoga for probably two years 🙌🏼

Hannah

This is a timed workout challenging muscular endurance while building strength. 

Equipment: 
Dumbbells and/or Kettlebell
Mini Band 

Format: 
Complete each superset 2 rounds through before moving on to the next. For example,

Superset 1: 40s on 20s off x2 rounds 

40s: Transverse Goblet Squat Right
20s: Rest
40s: Banded Anterior Squat Jacks  
20s: Rest
40s: Transverse Goblet Squat Left
20s: Rest 
40s: Banded Anterior Squat Jacks 
20s: Rest

Take 30-45 seconds rest before moving on to Superset 2 then repeat the same structure.

Complete the first round on the right, second round on the left. 

To modify, decrease or drop the weight or remove the band. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight or resistance of the band. 

Pregnancy modification: if single leg movements cause pelvic pain/discomfort modify to a standard goblet squat!

Transverse Goblet Squat

To modify, eliminate the band and/or eliminate the forward motion and simply complete a standard squat jack. For lower impact, complete air squat to overhead reaches! 

For an added challenge, increase the resistance of the band.

Banded Anterior Squat Jacks

Superset 1: Lowers

To modify, eliminate the band, decrease or drop the weight. 

For an added challenge, increase the weight or resistance of the band.

Alternating Banded Bicep/Triceps

To modify, drop to the knees for the push up as demonstrated or elevate to a bench and perform all movements. 

For an added challenge, pick up the pace!

Push Ups (2) + Mountain Climbers (4)

Superset 2: Uppers

Complete first round on the right, second round on the left. 

To modify, decrease or drop the weight. 

For an added challenge, increase the weight or elevate the back knee and complete in a split squat hold. 

Form tip: squeeze the back glute throughout!

DB Chop/Lift

To modify, eliminate the hop back and simply step the feet in and back to stand up, eliminate the band, or complete elevated at a bench or stable surface. 

For an added challenge, add a push up at the bottom.

Hop Back + Banded Jacks (2)

Superset 3: Core

Complete the first round on the right, second round on the left. 

To modify, decrease or drop the weight or remove the band. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight or resistance of the band. 

Pregnancy modification: if single leg movements cause pelvic pain/discomfort modify to a standard deadlift hinging at the hips!

Staggered Squat + Banded Kickback

To modify, remove the band and complete bodyweight only. 

For an added challenge, add a second band 4-6 inches above the knees or hold a weight in goblet position at the chest throughout.

Banded Monster Walks

Superset 4: Lowers

Complete the first round on the right, second round on the left. 

To modify, eliminate the band and complete single arm rows or decrease the weight/resistance. 

For an added challenge, increase the weight and resistance.

Alternating DB + Banded Bent Over Row

To modify, decrease or drop the weight or eliminate the band. For a lower impact option perform alternating lateral taps with an overhead reach. 

For an added challenge, increase the weight.

Overhead Press Jacks

Superset 5: Uppers

To modify, remove the band or eliminate the abduction and hold a modified side plank. 

For an added challenge, complete in full side plank position with legs extended. 

Pregnancy modification: avoid a full side plank position and complete as demonstrated in this video or elevate on a bench for increased core support!

Modified Side Plank + Abduction

To modify, eliminate the hop and complete lateral marches or eliminate the band. 

For an added challenge, hold a weight at the chest in goblet position throughout. 

Pregnancy modification: if lateral movements cause increased pelvic pain, complete stationary marches.

3 Step Lateral High Knees

Superset 6: Core

Week 2 Full Body Strength

Daily Dynamic Warm Up

360 Breathing!

20 weeks pregnant!! I feel alive again!!! Thank yiy 🥰

Suha

Found you on TikTok many months ago and happy I did! Great workout to start.

Tina

Nayeli

Week 1 Lower Body Strength

found you on the playbook app, so happy i did. day 1 down!

Margot

Whew! Now the soreness of my arms can match the soreness of my legs!! Lol

Week 1 Upper Body Strength

Love the set up! The tabatas were crushers but great balance of that with taking my time for strength.

DeeDee

Week 1 Full Body Strength

Chrissy Orr

A little behind cause the first leg workout hit my quads hard, but still going at it.

Izzy 

Week 1 Full Body HIIT

The pallof press/lateral steps are great.  But without a band a better alternative than holding a dumbbell I think should be given.  It's hard to feel the correct engagement when just holding the dumbbell.  Something more anti rotational, perhaps?    Otherwise very good!

Tricia

This was a lot easier than yesterday!!! But walking was difficult with all the sore muscles...  lol

Big fan. Nice and short for active recovery day. Not exercises I would normally think for abs but could feel them engaged.

Week 1 Core Circuit

Good workout but I switched to rep based for some of the strength sets. The time felt really fast for me to get through with good form. Tabatas had me panting and sweating!

That last super set was a burner! Great variety loved it!

Week 2 Lower Body Strength

Arms are feeling like jello!! Thank you for another good burn 🔥💪🏼

Taylor

Hello shoulder raises + holds. Dead. Great exercises!

Week 2 Full Body Strength

Community

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