Name: Playbook - Alexandria Jean Fitness - At Home Full Body 2 (Balance)
Uploaded: 2023-10-15T12:12:58.162Z
Duration: 40 min
Description: At Home Full Body 2 (Balance)

Anna Rice

-feet hip width apart, toes forward or slightly pointed outward
-engage your core
-send hips back
-quick 1-2s pause at the bottom
-drive through feet into the floor to stand back up

Dumbbell Squats

-lift one leg and brace your core
-send your hips back and balance over the standing foot in order to slowly lower onto the bench
-keep core braced as you drive your standing foot into the floor to stand
-try not to rock your upper body for momentum

*MODIFICATIONS: 
- try lowering on 1 foot as slowly as you can and standing up with 2 feet
-sit down with 2 feet and try standing back up on 1 foot

Single Leg Box Squats

-keep a slight bend in your standing knee and slowly send your hips back
-keep your back flat and shoulders square (don't let one or the other drop)
-swing your back leg through and use your core to hold it and balance while you press the dumbbell up above your head until your bicep is by your ear
-tap your foot down between reps to rebalance if needed

*TIP - if you feel like you can't keep your balance focus on keeping your core TIGHT and not lowering as far in the RDL

Single Leg RDL to Press

Perform both exercises back to back with no rest. Rest for 30 seconds and then repeat both exercises twice more.

-for the starting position, hinge your hips backwards, keep a slight bend in your knees, and brace your core to keep your back flat
-set your shoulder blades down and back (don't scrunch shoulders to your ears and don't drop shoulders towards the ground)
-row dumbbell back towards your hip
-alternate arms

Alternating Bent Over Row

-start in a table top with your wrists stacked under your shoulders and knees stacked under your hips
-tuck your toes and lift your knees just 1-2 inches off of the ground (your back should be flat so your butt shouldn't be higher than your shoulders)
-press into your opposite hand and foot that will be staying on the ground and lift your other hand to tap the opposite shoulder
-perform slowly to avoid rocking your body and hips back and forth

Bear Crawl Shoulder Taps

Superset

-place elbows directly under your shoulders
-push into the ground and up and out of your shoulders (don't sink into them)
-tuck your tailbone
-engage your glutes and quads
-hold your lower core tight

Plank Hold

-start in a plank on your hands (push your palms into the ground and push up out of your shoulders)
-bring your knee to your opposite elbow, then to the same side elbow, then return it to the starting position (in the shape of a triangle)
-watch that your butt doesn't rise up as you move
-alternate legs

Triangle Planks

-start in a plank on your hands (push your palms into the ground and push up out of your shoulders)
-bring your knee around to the outside of your elbow then return it to the starting position 
-watch that your butt doesn't rise up as you move
-alternate legs

External Rotation Planks

-start in a plank on your hands (push your palms into the ground and push up out of your shoulders)
-jump both feet outwards and then back together
-watch that your butt doesn't rise up as you move
-alternate legs

Plank Jacks

Plank Circuit

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My favorite circuit workout yet! I loved not having to count my reps

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I loved that all of the core moves were unique and worked out more than just the core! Great workout!

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