Name: Playbook - Tiara Alise - Athletic Training (Full Body)
Uploaded: 2023-04-02T02:29:44.218Z
Duration: 45 min
Description: Athletic Training (Full Body)

This workout should be performed in a gym. It is intended to be performed by athletes or those with similar physical ability. This workout is not for beginners.

Complete each circuit 3x-4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Begin in a standing position with the Vipr placed in both hands horizontally.
- Lift the Vipr to chest level and push it forward, extending both arms. 
- Keeping your arms extended forward, lower your body to the ground to a seated position. 
- Lower your torso to the ground and extend the Vipr over your head towards the ground. 
- Lift the Vipr back up towards the ceiling and raise your body back up to the standing position.

Plate overhead sit ups

- Place a Vipr on the floor in front of you. 
- Lower to a squat position and lift the Vipr with one hand. 
- Keeping your knees slightly bent, shuffle to the opposite side dragging the Vipr along with you. 
- Lower the Vipr back to the ground.
- Repeat on the opposite side.

Bodyweight low lateral shuffle

- Place the kettlebell on the ground in front of you. 
- Pull straight up and rotate your wrist so the kettlebell lands softly on your arm. 
- Lower your body to a curtsy lunge and then extend your back leg out to a lateral lunge. 
- Perform the 10 reps on each side.

Kettlebell Single Arm Alternating Snatch + Curtsy Lunge

- Place a band around your ankles. 
- Extend a leg out to the side and then return back to a squat position.
- Jump up extending your arms overhead and your legs out. 
- Repeat exercise. 
- Perform 5 reps on each leg.

Hip banded jump squats

- Place a weight plate in your hands.
- Start with feet together and then lunge forward until knees are 90 degrees. 
- Twist your torso to the right side. 
- Jump one foot back and the other foot forward lowering until knees are 90 degrees. 
- Repeat on the left side.

Athletic Training (Full Body)

More workouts from Tiara Alise