Name: Playbook - Tire Trained - Full Body Supersets
Uploaded: 2024-04-03T03:25:50.327Z
Duration: 60 min
Description: Full Body Supersets

Jessica

Full Body Supersets

1A. Barbell Reverse Lunges (sub: use dumbbells)
1B. EZ Bar V-Up

2A. Dumbbell Renegade Row + Push-Up
2B. Jack Box Jump Sequence

3A. Barbell Push Press
3B. Incline Rear Delt Fly

4A. Straight-Arm Lat Pushdown
4B. Bench Hop Over

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat for reps or time
- Complete exercise on both sides

Barbell Reverse Lunges

- Lay down with an unloaded EX bar in your hands
- Hold the EZ bar above your head
- Inhale and brace your core 
- Raise the legs and bring the EZ bar and feet together until the body forms a ‘V’
- Exhale at the top of the move
- Lower the upper and lower body back to the ground with control

EZ Bar V-Up

SS #1

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control 
- Repeat with the opposite arm
- Complete a dumbbell push up
- Work back and forth for time or reps

Dumbbell Renegade Row + Push-Up

- Complete 2 jacks
- Complete a prep jump forward
- Complete a box jump
- Jump back and repeat

Jack Box Jump Sequence

SS #2

- 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

- Lean into an incline bench, face down, arms straight down with a slight bend in the elbows
- Raise the arms with dumbbells in hand leading with the elbow 
- Pause at the top of the motion engaging your rear delts and upper back
- Lower with a slow controlled motion

Incline Rear Delt Fly

SS #3

- Hold the attachment with your hands about shoulder width apart
- Keep your arms straight and push the attachment down toward your thighs, engaging your lats
- Slowly reverse the movement back to starting position

Straight Arm Lat Pushdown

Bench Hop Over

SS #4

Full Body Supersets

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

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.

Chyeanna

Full Body EMOM

Megan

90-60-30

6 MIN AMRAP: Shoulders + Quads

FULL BODY: T3 Testing

5/18 - Conditioning 5-4-3-2-1

5/29 - The Murph

90/60/30 Conditioning

Annette

Conditioning AMRAP

Conditioning Medley

T3 Testing - April Session

Embarrassed that this is the first workout since Jan T3 session ended in April but gotta reboot and start somewhere!💪🏽

Jessica Anderson

Conditioning (4 MIN AMRAP)

90-60-30 CONDITIONING

10 to 2: Full Body

Power of 7 (Conditioning)

10 Minute Full Body AMRAP (x3)

Conditioning: Progressive Couplets

100 Rep Full Body Challenge

T3 Testing Workout (July)

Conditioning: Ladder Challenge

CONDITIONING Medley

Conditioning 5-4-3-2-1

Tabata Conditioning

MOVE IT MONDAY: Conditioning

Full Body AMRAP Challenge

Maren

90-60-30/Tabata CONDITIONING

T3 Testing (Conditioning)

‘Luck of the Draw’ Conditioning

Conditioning days are my favorite! hard as hell but I feel so good after!

Alyssa

Cheyenne

Sheila Schmidt

CONDITIONING - Progressive Couplets

Ladder + AMRAP Conditioning

Full Body Supersets

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