Name: Playbook - Aubree Aldous - THURSDAY - FULL BODY 🔥
Uploaded: 2023-04-13T02:50:35.029Z
Duration: 30 min
Description: THURSDAY - FULL BODY 🔥

Complete as many rounds as possible in the time.

- Hinge forward holding the dumbbell on your shoulders
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Alternating dumbbell snatch

Squat to hammer curl

- Keeping palm pointed to center, raise the dumbbell until you reach shoulder height
- Lower with a slow and controlled movement

Single dumbbell front raise

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Weighted toe taps

Circuit 1 AMRAP

Band wide opens

Banded quick curl

If you don’t have a bench, perform on the floor keeping legs and shoulders off the ground.

Bench crunch

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

Bus drivers

- Holding dumbbells in front rack position
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat alternating legs

Db front rack step ups

Circuit 2 AMRAP

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Db forward lunges

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

**No exercise ball? Start in high plank with feet elevated on a bench/chair and walk shoulders backward toward hips until you reach pike position, walk back out to starting position. 
- Start with toes on exercise ball in high plank position. 
- Keeping shoulders stacked over hands, lift from your hips until you reach pike position. 
- Slide hips down and backward until you reach starting position.

Exercise ball pike

- 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

Frog Crunch

Circuit 3

THURSDAY - FULL BODY 🔥

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 🔥

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