Name: Playbook - Syd Bast - Week 5 Full Body Strength
Uploaded: 2022-10-23T16:25:14.193Z
Duration: 30 min
Description: Week 5 Full Body Strength

Full body supersets! 

Equipment: 
Dumbbells and/or Kettlebell
Mini Band
Bench, chair, couch, or other stable elevated surface 
Small elevated surface (stack of books, a weight plate, foam pad) 
Physioball (optional) 

Complete 2 rounds of each exercise for 40 seconds of work, 20 seconds of rest, take a one minute break then move on to the next circuit! 

For any single leg or single arm movement, complete the first round on one side, and the second round on the other!

To modify, decrease or drop the weight and complete bodyweight only. Always the option to add a chair or stable surface to hold onto throughout! 

For an added challenge increase the weight or hold in a goblet or front rack position! 

Pregnancy modification: if a wide stance or single leg movements cause pelvic pain/discomfort, decrease the range of motion or substitute a dumbbell deadlift!

Alternating Lateral Squat

If you do not have a KB, complete with a dumbbell. 

To modify, decrease the weight, drop the weight, or substitute banded pull throughs. 

For an added challenge, increase the weight or complete alternating hands with each rep!

KB Swings

FB Circuit 1

To modify, decrease the weight or complete lying on your back on a bench or on the floor. If the double weighted fly is too much, alternate one arm at a time! 

For an added challenge, increase the weight or hold a single leg bridge throughout!

Physio Ball Narrow Chest Press + Fly

To modify, remove the band and complete lateral bear walks or drop to the knees and complete a lateral bear crawl. 

For an added challenge, increase the resistance or the band or add a weight on your back.

Form tip: imagine having a glass of water on your back and try to keep it from spilling throughout by keeping your back flat as a tabletop throughout.

Mini Band Lateral Bear Crawl

FB Circuit 2

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

To modify,  drop the weight and complete bodyweight only, or remove the elevated surface and complete standard step back lunges. Always the option to add a chair or stable surface to hold onto for balance throughout. 

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

Pregnancy modification: If you are having pelvic pain and/or single leg movements increase your pain/discomfort, substitute a standard goblet squat.

Deficit Step Back Lunge

To modify, remove the band or eliminate the abduction altogether and complete glute bridges, or decrease/drop the weight.

For an added challenge, elevated feet and shoulders off the ground for increase range of motion or increase the weight. 

Pregnancy modification: place the weight on the thighs versus hips for comfort or eliminate and complete bodyweight. If the abduction portion of the movement causes pelvic pain/discomfort, eliminate it and keep knees hip width distance throughout.

Glute Bridge (5) + Banded Abduction (5)

FB Circuit 3

To modify, decrease the weight, or utilize a bench for support. 

For an added challenge, increase the weight or complete in push up position!

Bent Over Row + Open Row

To modify, drop to the knees for the push up portion as demonstrated, complete entire movement on the knees, or eliminate the push up and complete repeated shoulder taps. 

For an added challenge, hover one leg a few inches off the floor throughout. 

Pregnancy modification: complete on the knees for increased core support or complete elevated on a bench for more range of motion with your baby on board!

Push Up + Shoulder Tap

FB Circuit 4

To modify, decrease the weight or hold both arms low in a standard farmer carry. 

For an added challenge, increase the weight! 

Form tip: focus on avoiding “rib flare” and hyperextension of your back. In other words, prioritize deep breaths throughout that pull your ribcage toward your pelvis for adequate core support!

Single Arm 90 Carry

To modify, eliminate the hip lift and simply hold an elevated side plank.

For an added challenge, complete in full side plank on the ground! 

Pregnancy modification: this is a great option for pregnancy, however if it is at all uncomfortable on the bench, substitute to a kneeling side plank and hip lift on the floor!

Elevated Side Plank Hip Dips

FB Circuit 5

Week 5 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

Melanie

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 Upper Body Strength

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

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

Week 2 Full Body Strength

Nicole

Week 2 Full Body HIIT

Week 2 Core Circuit

40 on that last one was more than I could do. Kicking my butt once again!!

Week 3 Lower Body Strength

Love this upper body! One of the best home uppers I've ever done!

Week 3 Upper Body Strength

Danielle

I don’t think I’ve ever sweat so much before I found your workouts 🤣

Janine

Week 3 Full Body Strength

Week 3 Full Body HIIT

This was surprisingly hard! Felt so good at the end, though💥

Week 3 Core Circuit

Don’t love the stuff done from the knees!

So good! Not sure my form was correct on the knee one! My knee caps kept cracking😅 any thoughts

Week 4 Lower Body Strength

Week 4 Upper Body Strength

Week 4 Full Body Strength

Week 4 Full Body HIIT

Week 4 Core Circuit

Week 5 Lower Body Strength

Week 5 Upper Body Strength

This one definitely got my heart rate up!

Week 5 Full Body HIIT

Week 5 Core Circuit

So good! Can’t remember which one but one of the exercises was set to 10 s instead of ten reps each direction:)

Week 5 Full Body Strength

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