Name: Playbook - Tara Frost - W3/D4 Full body power
Uploaded: 2022-01-03T15:06:35.630Z
Duration: 45 min
Description: W3/D4 Full body power

Full Body Power:
3 sets x 15 reps (each side when necessary)
Circuit 1:
- Punch Jump Out
- Renegade Row to Pop Up
- Lateral Squat Overhead Punches
- Snatch Up to Sprawl

Circuit 2:
- 2 Reverse Lunge 2 Jump Squat
- Row Switches
- Squat Thrusters
- Giant Leap with Weight

- Jack your feet out and in as you punch each dumbbell forward

Punch Jump Out

- In a high plank position holding a dumbbell in each hand
- Row each dumbbell, keeping your hips squared to the floor
- Hop your feet in toward your hands
- Stay in a squat but pop your chest up, lifting the dumbbells to your shoulders

Renegade Row to Pop Up

- Step laterally in a half squat position
- Alternately punch the dumbbells forward and up
- Working from side to side

Lateral Squat Overhead Punches

- Snatch the dumbbells overhead
- Place the dumbbells on the floor and hop your feet back into a high plank position
- Hop your feet back in and repeat the entire sequence

Snatch up to sprawl

Circuit 1

- Complete a reverse lunge with each leg by stepping back and lowering until both legs are at 90 degrees
- Complete 2 jump squats, keeping your chest lifted and landing softly

2 Reverse Lunge 2 Jump Squat

- Hinge forward at the hips
- Alternately row one dumbbell as you lower the opposite dumbbell
- Switching back and forth

Row Switches

- 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

Squat Thruster

- Holding the dumbbell low in front of your body, feet wide
- Take one big jump forward
- Take 2-3 small jumps back to starting position

Giant Leap with Weight

Circuit 2

W3/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!

Amber

W1/D2 Lower body power

One of the best workouts I’ve had in a while! Thank you🤩!

W1/D3 Arms & abs

W1/D4 Full body power

Another great workout! Day 2 in a row for me! Thanks for keeping me consistent!

W1/D5 Lower body build

W2/D1 Full body

W2/D2 Lower body power

W2/D3 Arms & abs

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 🔥🔥🔥

W3/D4 Full body power

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