Name: Playbook - Tune Into Fitness - W1/D2
Uploaded: 2022-11-30T18:25:25.493Z
Duration: 60 min
Description: W1/D2

This was probably the most intense workout I have done in a while!

Sula

1. BB Back Squats 
2. Box Jumps
3. Bulgarian Split Squats 
4. DB Step Ups
5. Double DB Sumo Squat 
6. DB Forward to Reverse Lunge 
7. Bosu Burpee to Mountain Climber
8. Jump Squats

- 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 and push through your heels to come back up

BB Back Squats @20-60% of 1RM

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

10 reps each side

Bulgarian Split Squats

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

10 reps each side

DB Step Ups

- Stand with your feet in a wide toed out stance, holding two dumbbells forward of the body
- Sit your hips back and down into a squat
- Press through your heels and extend both legs to stand back up to starting position

Double DB Sumo Squat

- Hold a dumbbell in each hand
- Stand with your feet hip-width apart, take a step forward and then slowly bend both knees until your back knee is just above the floor
- Stand back up, take a step back with the same leg, and bend both knees until your back knee is just above the floor
- Repeat this back and forth for desired reps then repeat on the opposite side
(1 fwd lunge + 1 reverse lunge = 1 rep)

6 reps each side

DB Forward to Reverse Lunge

- Start in plank position with hands on either side of the BOSU (soft side down)
- Your torso should be up forward so the shoulders align directly above the hands
- Complete 4 single mountain climbers (R,L,R,L)
- Complete 1 push-up
- Jump the feet up to the hands (you will be bring the feet wider than with normal burpees), keep the back straight, drop the hips back and low in a squat
- Grasping the sides of the BOSU, stand up driving the hips up and forward, extending the BOSU overhead

Bosu Burpee to Mountain Climber

- Start with your arms forward, feet shoulder width apart, head up, and back straight
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel to the floor
- Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs
- Exhale during this portion of the movement
- When you touch the floor again, immediately squat down and jump again
- Repeat for the recommended amount of repetitions

W1/D2

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