Name: Playbook - Syd Bast - Week 6 Full Body Strength
Uploaded: 2022-10-23T16:25:14.224Z
Duration: 30 min
Description: Week 6 Full Body Strength

Full body supersets! 

Equipment: 
Dumbbells and/or Kettlebell
Mini Band
Bench, chair, couch, or other stable elevated surface 

Format: 
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 or decrease the range of motion and complete only half squats. Always the option to add a chair or stable surface to hold onto throughout. 

For an added challenge, increase the weight or add a calf raise at the top!

1 1/2 Goblet Squats

Complete 6 reps on each side per round. 

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

For an added challenge, increase the weight or hold both dumbbells in a front rack position at the shoulders.

Glute Loaded Step Up

FB Strength Circuit 1

To modify, bend the knees to 90 degrees in a seated position or decrease the range of motion to a half dip. 

For an added challenge, elevate the feet on a stable surface or add a weight on your lap.

Tricep Dips

To modify, step feet in and back instead of hopping back and in for less impact and intensity or complete elevated at a bench or other stable surface. 

For an added challenge, increase the weight and pick up the pace.

Hop Back + Bicep Curl (2)

FB Strength Circuit 2

To modify, decrease or drop the weight or perform while seated on a bench. 

For an added challenge, add a step back lunge with the leg on the same side that the weight ends up on at the bottom of the halo. 

Form tip: Be mindful of your lower back throughout.  "Zip up" your abs from bottom to top and try to keep a slight posterior pelvic tilt (squeeze your glutes) as to avoid hyperextension of your lower back.

Halo Abs

To modify, decrease or drop the weight or complete one arm at a time. 

For an added challenge, increase the weight!

Shoulder Raise Pulses

FB Strength Circuit 3

To modify, decrease or drop the weight and complete bodyweight, or eliminate the elevation of the leg and complete standard lateral squats. Always the option to add a chair or stable surface to hold onto throughout. 

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

DB/KB Elevated Lateral Squat

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

To modify, eliminate one or both of the bands. Always the option to add a chair or stable surface for support throughout. 

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

Banded Diagonal Step Backs

FB Strength Circuit 4

To modify, complete on the knees, decrease or eliminate the weight, or complete at an elevated bench or other stable surface. Alternatively, eliminate the push up and complete alternating push up position rows. 

For an added challenge, increase the weight or elevate the feet.

DB Push Up + Renegade 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

FB Strength Circuit 5

To modify, complete with knees bent to 90 degrees and feet flat on the floor or complete elevated at a bench or other stable surface. 

For an added challenge, add a cross body reach with each march.

Reverse Plank Marches

To modify, eliminate the 1-1-2 pattern and complete alternating high knees, or eliminate the bounce and complete alternating marches. Always the option to add a chair or stable surface to hold onto throughout. 

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

1-1-2 Lateral High Knees

FB Strength Circuit 6

Week 6 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

Week 5 Full 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 6 Full Body Strength

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