Name: Playbook - Emily Samuel - W1/ D4 (FULL BODY FIESTA!)
Uploaded: 2024-01-01T20:45:09.406Z
Duration: 30 min
Description: W1/ D4 (FULL BODY FIESTA!)

Maria

- Jump rope with the rope passing under your feet once each jump

Jump rope

(Kettlebell or dumbbell) 

Row the KB or DB, then clean as you step back into a reverse lunge

Row / clean into rev lunge.

- Hold the dumbbell OR kettlebell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Control weight 
- Don’t rush the transition while twisting your hands

Seated Arnold press

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time while keeping your body as hollow as possible 
- focus on tucking pelvis and keeping ribs down

Dumbbell deadbugs

FULL BODY LADDER 🪜

W1/ D4 (FULL BODY FIESTA!)

Megan

W1/D1
LOWER BODY (Glute focused)

W1/ D2
UPPER BODY (PUSH/PULL)

W1/ D3
LEGS 🦵🏽

W2/D1
LOWER BODY (Glute focused)

W2/ D2
UPPER BODY (PUSH/PULL)

W2/ D3
LEGS 🦵🏽

W2/ D4 (FULL BODY FIESTA!)

W3/D1
LOWER BODY (Glute focused)

W3/ D2
UPPER BODY (PUSH/PULL)

W3/ D3
LEGS 🦵🏽

W3/ D4 (FULL BODY FIESTA!)

W4/D1
LOWER BODY (Glute focused)

W4/ D2
UPPER BODY (PUSH/PULL)

W4/ D3
LEGS 🦵🏽

W4/ D4 (FULL BODY FIESTA!)

W1/ D4 (FULL BODY FIESTA!)

Community

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