Name: Playbook - Tara Frost - W2/D4 Full body power
Uploaded: 2022-01-03T15:06:35.603Z
Duration: 45 min
Description: W2/D4 Full body power

This workout was amazing! I took a week off 2 weeks ago due to neck pain, and last week did only body weigh exercises. Man! Today was 🔥🔥🔥

Amber

Full Body Power:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Row to Sprawl
- Squat to Punch Up
- Drop Body Knee In
- Overhead Lateral Squat

Circuit 2:
- Reverse Lunge to Row
- Woodchopper Variation
- Launch Back to Plank Jack
- Narrow Squat with Pull Row

- Standing with your feet wider than your shoulders
- Row the dumbbells toward your hips
- Place the dumbbells on the ground and hop your feet back into a high plank position
- Hop your feet back in and return to starting position

Row to Sprawl

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up
- Punch one dumbbell
- Repeating the entire sequence, punching with the opposite hand

Squat to Punch

- With a dumbbell in each hand, lower toe body down to the floor
- Press yourself up engaging your chest
- Tuck one knee into your chest
- Repeat the entire sequence tucking the opposite knee
- Alternating each rep

Drop Body Knee In

- Holding two dumbbells overhead
- Alternately step to each side lowering to parallel before stepping back together

Overhead Lateral Squat

Circuit 1

- Holding a single dumbbell at your side
- Step the same leg back
- Lower down until both knees are at 90 degrees
- Hinge forward slightly
- Row the dumbbell up toward your hip
- Complete desired reps then repeat on the opposite side

Reverse lunge to row

- In a wide stance position, hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
- Complete desired reps then repeat on the opposite side

Woodchopper variation

- Holding a dumbbell with each hand, in a bear crawl position
- Sit your glutes back toward your heels
- Launch yourself forward into a high plank position
- Jack your feet out and in

Launch to Plank Jack

- Sit your hips back and down into a half squat position
- With and underhand grip row the dumbbells toward your hips

Narrow Squat with Pull Row

Circuit 2

W2/D4 Full body power

Frankee Hopes

Alex

Nicole

W1/D1 Full body

I love the app, for some reason tho the “mid jump squat” wasn’t showing for me but all the other exercises showed and boy was it tough! Today was my first day of working out again so it felt challenging but good!

Shelby

My ass has been kicked! Lmao. I’m sore from yesterday but it’s well worth it!

W2/D4 Full body power

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