Name: Playbook - Taylor Ramsdell - Lift hop pull GO!
Uploaded: 2021-01-18T11:49:58.234Z
Duration: 55 min
Description: Lift hop pull GO!

Love taking my workouts on the road!! Perfect for the hotel gym! People were wondering what those bear crawl hops were all about 🤣 Do the same, stay the same. 🔥💪🏼💦

Ashleigh

Melina

Kyle

Stamina! Deadlifts, plyos, pulls, sprints, core... let’s go!!!

You need a kettlebell (or some sort of weight), a place to do pull-ups, a stability ball, and treadmill (if you don’t have a treadmill, run outside or run in place). Make it happen!

Stay connected with me on IG! Post vids/photos of you doing the workout! Tag me @taylor_ramsdell and use the #ramsdellstrong hashtag! 💪  I’m looking forward to seeing your work!

3 exercises. 4 rounds. 90 seconds rest between rounds.

Stand with feet hip distance apart while holding a kettlebell or dumbbell. Hinge at the hips while lowering the kettlebell straight toward the ground. Do not squat. Keep core tight and spine neutral.

Kettlebell Deadlifts

Start on the ground in a bear crawl position (on all fours with wrists directly under your shoulders and knees under your hips). Flex feet and lift knees off ground. Bend elbows slightly and “hop” body off ground while maintaining the bear crawl position.

Bear crawl hops

Stand with feet hip distance apart and toes forward. Lower body and then jump. While in the air, lift both knees up. Land softly and go right into the next rep.

Tuck jumps

Deads and hop circuit

Perform designated number of reps. Switch arm position. Repeat reps on other side. 

Hang on a pull-up bar with one wrist facing toward you and the other facing away. Pull yourself up to the bar.

Switch grip pull-ups

Set a treadmill to your fastest running speed. Sprint and then rest in intervals for the designated number of rounds. 

Use the handrails of the treadmill while getting on and off the belt.

IF NO TREADMILL... run outside! Or run in place! Make it happen!

Sprints

2 exercises. 3 rounds. 40 seconds rest between rounds.

Perform designated number of reps. Switch sides. Repeat. 

Get into a plank position with forearms on a stability ball. Chest is lifted off the ball. Feet are shoulder width or wider. While engaging legs and abs, keep hips as stable as possible while moving arms in a circular motion. The bigger the circle, the harder the exercise becomes.

If you don’t have a stability ball, I highly suggest getting one. Until then, you can do planks.

Stability ball circles

Sit on a stability ball and roll forward until the ball is comfortably in your mid back. Engage legs to stabilize. With hands behind head, lean torso back over the ball. Then crunch up, keeping the ball from moving. Don’t tug on neck to lift. Use your core!

If no stability ball... do crunches.

Stability ball sit-ups

Abs circuit

Lift hop pull GO!

CHEST + Upper HIIT + Sit-ups... TOASTY!!!!!

BACK

ARMS - Dumbbells

Amazing finisher💪🏻
Cannot wait for your new program🔥

Benito

10 min Airbike work

Tyler

Lennon Gisclair

Mariah

🔥 15 min ABS 🔥

Wow! 💦💦 OMG thank you! What did I just workout cause my whole body hurts lol

LisaMarie Barrozo

Michael

2 a days
strong legs and able + 15 min bodyweight 💦💦💦😖

3 exercises. 15 minutes. 🔥.
(No equipment necessary)

I want to give 6 stars but i could not breathing😅🤙🏻

Beni

Fuck this workout 😂😂😂😂 thanks Taylor for being brutal as always! 👊🏿👊🏿👊🏿👊🏿

Lift hop pull GO!

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