Name: Playbook - Aubree Aldous - THURSDAY - 🔥 FULL BODY AMRAP
Uploaded: 2023-04-13T02:50:35.042Z
Duration: 45 min
Description: THURSDAY - 🔥 FULL BODY AMRAP

Complete as many rounds as possible in the time.

- With wide leg stance and a flat back hold a dumbbell in each hand
- Chest facing the floor
- Pull dumbbell towards the ceiling until your tricep is even with your back
- Slowly return to the floor and repeat on opposite side

DB gorilla rows

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

DB renegade rows

- Pull the cable towards your face with elbows flared outward

Face pulls

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders for  7 reps
- Complete bottom half of the curl movement, stopping when elbow is at 90 degrees. 
- Complete upper half of the curl movement, from elbow at 90 degrees to shoulders.

7-7-7

Jumping jacks

Circuit 1 AMRAP

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Press hips back and lower to parallel
- Extend your legs to come back up

DB squat

- use a plate or elevated surface for one leg
- with the opposite leg, drive backward into a reverse lunge

Elevated reverse lunge

Jump lunges

- Bring your knee towards your chest as you raise your shoulders 
- Repeat on the opposite side 
- Engage your core

Dumbbell crunch alternating sides

- Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

Circuit 2 AMRAP

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat

- Hold weight between legs
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

2 plank jacks + 1 push-up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

Squat twist

Circuit 3 AMRAP

Half burpee

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

Dumbbell hammer curl with static hold

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Sit up keeping the dumbbell overhead with shoulder pushing up, lift extended leg to meet dumbbell
- Lower back down to starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell turkish crunch

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged

Bus drivers

THURSDAY - 🔥 FULL BODY AMRAP

Bree

Celene

Full Body

FULL BODY

This workout was great! I loved being able to check your form to make sure I was doing something right. Thank you! Thank you!

THURSDAY - 🔥 FULL BODY AMRAP

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