Name: Playbook - Tune Into Fitness - W10/D1
Uploaded: 2022-11-30T18:25:25.673Z
Duration: 45 min
Description: W10/D1

1. Squat Thruster 

Circuit:
2. Forward to Reverse Lunge
3. Burpee Lateral Jump
4. Wide Squat Jumps
5. Banded Bicycle Crunches 
6. Plank Ups

7. Reverse Lunge Curl
8. Dips

*A deload week is not meant to max out. Use a bit lighter weight and focus on speed*

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Squat Thruster

2. Forward to Reverse Lunge
3. Burpee Lateral Jump
4. Wide Squat Jumps
5. Banded Bicycle Crunches 
6. Plank Ups

- 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

- 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 laterally over a weight
- Repeat back and forth for time or reps

Burpee Lateral Jump

- Start with a wide toed out stance, a light bar across your upper back
- Sit your hips back and down into a squat
- Reach parallel and come back up, slightly hopping your feet off the floor
- Land softly, moving directly into the next rep

Wide Squat Jumps

- Lying on the floor Loop a band around both feet
- Alternately pull one knee toward your chest 
- Rotating your upper torso bringing the opposite elbow to your knee 
- Repeating back and forth for time or reps

30 total reps (15 each side)

Banded Bicycle Crunches

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Ups

Circuit

- Begin by standing, a dumbbell in each hand at your sides 
- Step one foot behind you and lower down until your back knee touches the ground, while curling the dumbbells 
- Press through the front heel and stand back up, lowering the dumbbells
- Repeat on the opposite side
- Alternating back and forth for time or reps

24 total reps (12 each side)

DB Reverse Lunge Curl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

W10/D1

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