Name: Playbook - Alex Rice - LOWER BODY AMRAP
Uploaded: 2024-03-29T18:23:03.835Z
Duration: 20 min
Description: LOWER BODY AMRAP

Zhari

Misty

Miranda Worden

As Many Rounds As Possible for 20 min

Set the timer for 20 minutes and go through each exercise, taking rest when needed. The goal is to complete as many rounds as you can within that 20min.

1. 10 (each) Dumbbell Reverse Lunge

2. 15 Kettlebell or Dumbbell Swings

3. 15 (each) Single Leg Heels Elevated Glute Bridge

4. 10 Dumbbell Thrusters

- Keep your chest up and hold dumbbells at your sides
- Step back and lower your knee down until both legs are bent to 90 degrees
- Drive through your front foot, bringing the back leg forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- Start with dumbbell/kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell/kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell/kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow dumbbell/kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell or Kettlebell Swings

- Lie face up on the floor, with your knees bent and feet elevated 
- Place and hold a single dumbbell across your hips
- Raise one leg
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold the single leg bridged position for a couple of seconds before easing back down
- Complete desired reps then repeat on the opposite side

Dumbbell Heels Elevated Single Leg Glute Bridge

- Push your hips back as you come down 
- Keep the dumbbells at shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell Thrusters

LOWER BODY AMRAP

Carly

Kristen

FULL BODY AMRAP

Underestimated this one lol. Weight got heavy real quick.

Christine

Needing to get my body moving and this sure did it

UPPER BODY AMRAP

Saturday fun day! Quick 20 min sessions was perfect!

Shelby

Angela

I didn’t count how many rounds I did. But by the end of the 20 mins my body is toast! 🥵

Michelle

Just what I needed today! Quick but effective workout! Sweaty 😓

These last couple months I’ve been working a lot of OT. So between BJJ and gym I find the AMRAP get it done 💪🏽💪🏽💪🏽💪🏽😎😎🫵🏽🫵🏽🫵🏽

LOWER BODY AMRAP

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