Name: Playbook - Tire Trained - W2/D1 Quads + Shoulders
Uploaded: 2024-04-03T03:25:50.268Z
Duration: 60 min
Description: W2/D1 Quads + Shoulders

These are perfect…. Has the one minute timer for exercises and one minute timer for rest!!

- Begin with barbell in hand with hands about shoulder width apart
- Push elbows forward in front of the bar
- Lower into about a 1/4 squat and explode up through the feet and hips to drive the bar straight up overhead 
- Reset and repeat

Barbell Push Press

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell or kettlebell
- Repeat for desired reps

Heel Elevated Goblet 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

Superset #1

- Hold the dumbbells in front of you with palms facing toward you 
- Keep a slight bend at the elbow
- Raise the dumbbells forward and up to shoulder height 
- Move your arms out to your sides leading with the elbow
- Lower the dumbbells with control
- Reverse the combination back to starting position

Dumbbell Front/Lateral Raise Combo

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

Superset #2

W2/D1 Quads + Shoulders

Jessi

W1/D1 PUSH: Shoulders + Chest + Triceps

Amanda this is like perfect for me as I love a good superset! Since I finished in 45 mins I think I’ll spend the rest of my hour working on my core movements such as hip thrusters

W2/D1 Quads + Shoulders

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