Name: Playbook - Coach Andy Gallagher - Full Body Circuit 2 [BW]
Uploaded: 2024-01-16T23:00:27.318Z
Duration: 30 min
Description: Full Body Circuit 2 [BW]

This is a body weight circuit that will challenge your entire body! 

Beginners: Complete 3 rounds 
Intermediate: Complete 4 rounds
Advanced: Complete 5 rounds 


Let’s go!! 💪🏼💪🏼

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Perform each exercise once and repeat. Take minimal rest in between each exercise. Rest for 60 seconds between each round.

-Stand upright with your feet hip-width apart and your arms at your sides.
- Take a deep breath and engage your core muscles to stabilize your body.
-Step back with the chosen leg, landing on the ball of your foot, and bend both knees to lower your body into a lunge. Your back knee should hover just above the ground.
-As you push through your front foot, return to the starting position and simultaneously lift your back knee towards your chest, like you're marching in place.
-Keep your torso upright, and maintain a straight line from your head to your back heel throughout the movement.
-Balance on your standing leg as you lift your knee and bring it to hip height.
-Lower your lifted knee back down as you simultaneously step back into the reverse lunge position.
-Complete the desired number of repetitions on one side before switching to the other leg.
Keep a controlled pace, focusing on your form and stability throughout the exercise.
-To intensify the workout, you can add a slight hop or explosive push-off when coming back up from the ground.

Step back lunge and March

-start in bear crawl position 
-knees hovering just above the ground
-draw belly button back to the spine
-begin movement my extending one leg back
-follow with the second leg
-pause briefly in the plank position
-march back to the bear crawl position leading with the same leg you started with
-keep good core engagement throughout the movement 
-switch what leg you lead with each time 
-perform for desired reps

Bear crawl March

-Lie on your back, knees bent, and feet flat on the floor.
-Lift one leg straight toward the ceiling.
Press through the heel of the grounded foot to lift your hips upward.
-Squeeze your glutes at the top of the movement.
-Lower your hips back down and repeat for desired reps on one leg before switching.
-Focus on maintaining a straight line from shoulders to lifted foot.
-This exercise targets the glutes and hamstrings, promoting stability and strength.

Single leg hip bridge

-Start in a plank position with hands slightly wider than shoulder-width apart.
-Slowly lower your body to the ground, emphasizing the eccentric (negative) phase of the push-up.
-Once at the bottom, place your knees on the ground for the modified push-up.
-Push back up to the plank position with the knees still on the ground.
-Lift your knees back up, returning to the full plank.
-This exercise combines the negative push-up with a modified push-up, focusing on both strength and control.

Negative push up (modified on the way up)

-Lie facedown with arms extended out into a T position, thumbs pointing upward (prone thumbs up position).
-Lift arms off the ground, keeping them straight, into a T-raise, engaging between the shoulder blades. 
-keeping arms raised, slowly move arms overhead 
-Return arms to the starting position and repeat the sequence.
-Engage the muscles in your upper back and shoulders throughout the movement.
-This exercise targets the posterior deltoids and upper back muscles, enhancing shoulder stability and strength.

Full Body Circuit 2 [BW]

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