Name: Playbook - Alexandria Jean Fitness - Gym Full Body 5 (Balance)
Uploaded: 2023-10-15T12:12:58.165Z
Duration: 40 min
Description: Gym Full Body 5 (Balance)

12 reps / leg

-set your back foot straight back hip width apart and turn it out 45 degrees
-set your hips back and squat into your front leg keeping your back flat and core engaged
-drive through your front foot and keep your core tight to stand
-think about 70-90% of your weight being on the front foot and using the back foot for support only

Single Leg Assisted Squats

-feet hip width apart, toes forward, slight bend in the knees
-engage your core
-send your hips back while keeping your back flat and dumbbells close to your legs
-hinge back until hips stop moving backwards
-bring hips back underneath you to stand (don't thrust hips forward)

Dumbbell RDLs

-hold dumbbell on the same side as your back leg
-keep hips level (check that one isn't elevated or dropped)
-hold your core tight and back flat as you press dumbbell up overhead until your bicep is by your ear (don't lean your body as you press)

Kneeling Single Arm Press

-start in a table top position 
-raise one leg and hold your dumbbell in the opposite hand
-work to keep hips level (don't raise or drop the hip of your elevated leg) as you row the dumbbell back towards your hip
-core engagement and control is essential to avoid excess leaning and movement in your torso through the movement

Bird Dog Rows

-drive through your feet to lift your hips (keep your tailbone tucked and your core tight)
-keeping your hips parallel to the ground by holding your core tight, march one leg at a time (don't let your butt drop!)
-slowly lower and then repeat

Marching Glute Bridge Hold

Perform all 4 exercises with as little rest as possible between them. Rest 30 seconds and repeat.

-place elbows directly under your shoulder
-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

Plank Hold

-start in a plank on your hands (push your palms into the ground and push up out of your shoulders)
-tighten your lower core and bring your knee into your chest
-lower to tap it on the ground
-drive palms into the ground to lift knee back up into chest
-send foot back
-make sure your butt doesn't rise up as you move
-alternate legs

Plank Knee Taps

-start in a side plank (keep bottom hip up so that you're in a straight line)
-rotate through a plank on your forearms and onto your other side
-keep hips and butt up through the movement

Rotating Planks

-start in a plank on your hands (push your palms into the ground and push up out of your shoulders)
-tighten your lower core and alternate driving knees into your chest one at a time
-keep up the pace as much as you can while making sure your butt doesn't rise up as you move

Mountain Climbers

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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