Name: Playbook - Alyssa Christensen - Full Body
Uploaded: 2022-10-04T16:35:26.271Z
Duration: 30 min
Description: Full Body

-Start on your knees in plank position
-Row dumbbell to hip alternating sides
-Be sure to engage core

Kneeling Renegade Row 12ea

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Back and Glute

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly
-Modify and take out the jump. Squat to calf raise

Weighted squat jumps

Quads and Shoulders

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls 12 ea

Triceps and Biceps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

-Start in plank
-jump legs into a low squat
-Pull chest like you are catching a baseball (how a catcher would sit)
-Back into a plank

-modify by stepping

Full Body

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