Name: Playbook - The Fit Green Goddess - Time to get to work
Uploaded: 2023-07-13T20:47:31.537Z
Duration: 60 min
Description: Time to get to work

This was a great little mix of barbells and Kettlebells, dumbbells and loop bands

Four moves / 2-3 rounds depending on the signals your body gives you

1. Spine wave

2. Breakdancers

3. Band pull aparts 

4. Band dislocate

Spine wave

- Start in a high plank position
- Rotate slightly, hopping to one side and kicking your bottom leg through
- Repeat to the opposite side
- Working back and forth for time or reps

High plank break dancer kicks

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Resistance band dislocates

MOBILITY

4 rounds

1. Back squat (heels up) 
8-10 reps

2. Kneeling Arnold press
8-10 reps

3. Hand release push-up
10 reps

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

ROUND ONE

4 rounds

1. Sprinter step ups
10 reps per leg

2. Barbell shoulder press
6-8 reps

3. Bent knee sit up holding a plate. 
12 reps

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Sprinter Step ups

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

ROUND TWO

4 rounds

1. Kneeling plate halo
10 reps each side 

2. KB explosive jump squat
10 reps super heavy

3. Reverse crunch with med ball 
10-12 reps

- Kneeling, holding a weighted plate in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Plate kneeling halo

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep

Kettlebell jump squats

- Place hands in push up position and lower shins on top of ball
- While keeping your back straight, pull your knees in to your chest
- Allowing the ball to roll forward under your ankles
- Straighten your legs, rolling the ball back to starting position

Ab ball roll ins

ROUND THREE

Time to get to work

So nice to be back with my Tina workouts. I am on vacation and the resort gym had everything I needed. Love the full body workouts!

Time to get to work

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