Name: Playbook - Tire Trained - W1/D4 CONDITIONING - 10 to 2: Full Body
Uploaded: 2024-04-03T03:25:50.217Z
Duration: 60 min
Description: W1/D4 CONDITIONING - 10 to 2: Full Body

- Keep the dumbbells by your shoulders with palms facing in and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raises

10 to 2 Set #1

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- 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 over bench
- Repeat

Burpee Over Bench

10 to 2 Set #2

- Sit on the ground with the barbell set on your rack a full arm’s length up
- Grab the bar overhand with hands slightly outside of shoulder width apart
- Pull the shoulder blades together and pull shoulders down away from the ears
- Engage the lats
- Pull the body up until the chin comes to the bar
- Slowly lower down to the starting position

Seated Pull-Ups

- Stand with one foot on the bench and one foot off the bench
- Get in an athletic stance and power the body up to jump over to the other side
- Repeat back to the start
- Left + Right = 1 Rep

Bench Hop Over

10 to 2 Set #3

W1/D4 CONDITIONING - 10 to 2: Full Body

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

Megan

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

W1/D3 PULL: Back + Biceps

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

W1/D4 CONDITIONING - 10 to 2: Full Body

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