Name: Playbook - Tire Trained - Full Body Friday
Uploaded: 2024-04-03T03:25:49.980Z
Duration: 40 min
Description: Full Body Friday

Dena

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

Angelica

Complete each exercise set ladder style for 2 minutes.

Start with 12 reps of each, then 10 reps of each, 8 reps, etc. going down by 2 each time. Rest as needed between sets.

Complete 3 rounds.

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

Barbell back squat

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Ladder Set #1

- Lay down with a dumbbell in hand over the chest 
- Crunch the upper body forward and loop the dumbbell in and around one leg
- Lay back down and repeat on the other side

Dumbbell figure 8/infinity raise

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
- If holding for time, count as follows: 1 Mississippi, 2 Mississippi, etc.

Hollow Body Hold

Ladder Set #2

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

Deadlifts

Plank Barbell Tap

Ladder Set #3

Suspension Bench Jump Squats

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

Dumbbell Bicep Curls

Ladder Set #4

- With palms down hold an EZ bar about shoulder width apart
- Raise bar until your arms are at shoulder height

EZ Bar Front Raise

EZ Bar Hold + Squat

Ladder Set #5

Full Body Friday

Jessi

Sunday 7

Full Body Friday (3/10)

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

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