Name: Playbook - The Fit Green Goddess - Super Strength- Full Body
Uploaded: 2023-04-01T11:08:04.537Z
Duration: 60 min
Description: Super Strength- Full Body

Happy

Great. Loved the warm up suggestions. Since I went to the driving range beforehand I skipped it but it would be good for another day when I don’t have the chance to do anything before I get to the gym. My left shoulder was a bit sore when I did the dips so I went lighter on the last round of shoulder exercises. Demos were also very helpful!

Mary

I love this workout because you can focus on the glutes, lats, hamstrings, and shoulders. I tossed in some conditioning to keep it moving. It was fun. I felt a pump in my muscles and worked! :O)

When trying to build muscle, always grab the heavier weights. 

You will need:

Barbell + plates to add on
pull up bar or TRX
medicine ball
bench or riser (think dips)
bench or box (box jumps)
a few different sets of dumbbells

**MIND-MUSCLE CONNECTION IS EVERYTHING! 

I didn't add a warm-up round here, but like I always say, a warm-up is crucial for performance and gets the blood flowing! 

*My warm-up was:

Treadmill walk for 5 minutes on an incline.
walk-out to T-twist (in the warm-up section)
prisoner squats
foam rolling lats + back
band pull a parts

*Make sure you have everything set up and ready before you begin. Keep your body moving. Don't rest until all three moves are complete. Then you have 60 seconds rest.
(Giant Set) 

1. Barbell Deadlift: 8-10 reps
2. Chin ups: AMAYCD
3. Box jumps: 10-12 reps
 *AMAYCD: as many as you can do. Aim to do more each round.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Round one: 3

*Make sure you have everything set up and ready before you begin. Keep your body moving. Don't rest until all three moves are complete. Then you have 60 seconds rest.
(Giant Set) 

1. Bulgarian Split Squat: 10 each leg
2. Dips: AMAYCD
3. Wall balls:12 reps

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Round Two: 3

*Make sure you have everything set up and ready before you begin. Keep your body moving. Don't rest until all three moves are complete. Then you have 60 seconds rest.
(Giant Set) 

1. Barbell hip Thrust: 8-10 reps
2. Dumbbell Shoulder Press: 10 reps
3. Dumbbell High Pulls: 10 reps
4. Dumbbell Bicep curls: 10 reps

*Notes: go through each move slowly. pay attention to the muscles you are working. Always pay attention to your posture and form.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Standing tall,  hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell shoulder press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Standing with your feet shoulder width apart and a dumbbell in each hand 
- Pull the dumbbells up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

Dumbbell high pull

Round Three: 3

Super Strength- Full Body

Full Body Strength

Amazing workout!  Challenging but felt awesome when I finished!

Patty

Total Body Slam!

Upper +  Lower +  Conditioning

Hello Burn!

Total Body Ripper

Great combination of core, strength and stretching. Normally I don’t life doing four sets but I didn’t get bored with this one. It went quickly especially since I didn’t have to move far to get what I needed for an exercise. One note - in round three it should say kettlebell sumo squat not db.

Kettlebells + Dumbbells (full body)

Full Body

I thought it was a bit repetitive from what we did before until I realized that I did this workout already a few days ago! 🙈

First workout back since twisting my ankle. Killed it! Though I did think 3 rounds was more than sufficient for this workout.

Full body 💥

Full body

The title was a little deceptive since it was more upper body than legs. It crushed me though I only has time for 3 sets of each. I really don’t think I have any business doing incline (or were those decline) push-ups. In the first set I just did pushups on my knees and added the knee to elbow exercise from the bench which gave me a great stretch. The second set up push-ups I did off the bench with my hands on heavy weights. It looked pathetic since I could not get down far. Something to work on!

Super Strength- Full Body

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