Name: Playbook - Tire Trained - Full Body Friday (3/10)
Uploaded: 2024-04-03T03:25:49.986Z
Duration: 40 min
Description: Full Body Friday (3/10)

FULL BODY FRIDAY

EMOM (every minute on the minute)

EMOM Set #1:
(complete 2x through)
1. Barbell Push Press (15)
2. Wall Balls (20)
3. Plank (full minute)
4. Rest

EMOM Set #2: 
(complete 2x through)
1. Man Makers (8)
2. Deadlift (15)
3. Plank (full minute)
4. Rest

EMOM Set #3:
(complete 2x through)
1. Knee Drive + Reverse Lunge + Plyo Switch (12)
2. Box Jumps (20)
3. Plank (full minute)
4. Rest

EMOM Set #4
(complete 2x through)
1. Rotational Med Ball Slam (Right) (15)
2. Rotational Med Ball Slam (Left) (15)
3. Plank (full minute)
4. Rest

- Begin with a barbell at shoulder height
- Elbows should be forward of your body to keep the weight close to the center of gravity of the body
- Dip into a 1/4 squat and drive the barbell overhead using force through the hips
- Repeat for reps or time

Barbell Push Press

- 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
- Repeat the movement

Wall Balls

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

EMOM Set #1

- Start with a bench that is at least 8” high.
- Step on the bench with one foot, drive through the heel, and drive the other knee up
- Step back with that same leg as the knee drive
- Complete a reverse lunge with the other leg
- Switch feet with a plyometric jump
- Repeat for reps or time

Knee Drive + Reverse Lunge + Plyo Switch

- 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
- Jump back down and repeat

Box Jumps

EMOM Set #2

- Start in a high plank position with a dummbell in each hand
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell (Wo)man Makers (no push-up)

- 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

EMOM Set #3

- Hold a med ball with both hands 
- Bring the ball to one side and swing it around to slam on the other side
- Keep the core engaged and body squared up
- Pull from the obliques as the ball rotates and slams

Rotational Ball Slam (right)

Rotational Ball Slam (left)

Ladder Set #4

Full Body Friday (3/10)

Jessi

Sunday 7

Dena

Even on vacation, I can't miss out on full body Friday! Great, sweaty workout that's easy to modify if needed!!

Angelica

Full Body Friday

It was a great workout, I just wish the timer and exercise would automatically switch over for a continuous workout. When I am sweating I don’t want to keep touching my phone to swipe to see exercises.

Karla

Testing (January T3)

Jessie

I only said F*** out loud a couple times! 🖤💗

Lesley Gent

I needed a quick workout with my busy day. This was a great full body workout that definitely kept the heart rate up the whole time.

Full Body Friday (3/10)

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