Name: Playbook - Aubri & Liv - 4/20: FULL BODY HOME
Uploaded: 2024-04-28T18:05:39.826Z
Duration: 50 min
Description: 4/20: FULL BODY HOME

Rachel

I just realized I was supposed to swipe every time I finish! LOL 
BEST app yet! Was a PT all through nursing school (many moons ago) but so out of touch with everything exercise. So glad I found you gals! Thanks for the great content.

Tracy

Annie

Sophia

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

We recommend warming up before your workout & activating the muscles we are about to work! These movements get your blood flowing & prepare you for your workout.

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

Flutter kicks

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

Activation

1. Start by standing with your feet hip-width apart, holding a dumbbell in each hand. Your palms should be facing your body, and your arms should be extended straight down by your sides.

2. Take a step back with your right foot, lowering your body down into a reverse lunge. Bend both knees to approximately 90 degrees, keeping your front knee directly above your ankle.

3. As you raise from the lunge, simultaneously raise your arms out to the sides and up in a circular motion, forming a circle with your arms. Keep your arms straight as you raise them.

4. Continue the circular motion of your arms until they meet above your head, forming a full circle. Your palms should be facing forward at the top of the movement.

5. Pause for a moment at the top of the movement, squeezing your shoulder blades together.

6. Reverse the motion of your arms, lowering them back down to the starting position as you 
 return to a lunge on the other side.

Reverse Lunge with Around the World Raise

- 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

Dumbbell gorilla rows

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to push-up

1. Lie flat on your back on an exercise mat or the floor. Extend your legs straight out and place your hands behind your head, elbows wide.

2. Lift your head, neck, and shoulders off the ground, engaging your core muscles.

3. Bring your right knee towards your chest while simultaneously twisting your upper body to bring your left elbow towards your right knee. This motion mimics a bicycle pedaling motion.

4. As you extend your right leg back out, simultaneously lift your upper body higher and reach your left hand towards your right toes, aiming to touch them. Keep your core engaged throughout the movement.

5. Return to the starting position and repeat the movement on the other side, bringing your left knee towards your chest, twisting your upper body to bring your right elbow towards your left knee, and then reaching your right hand towards your left toes.

 6. Continue alternating sides, performing the bicycle motion with your legs and twisting your upper body while reaching for the opposite toes.

7. Aim to perform the exercise in a controlled and fluid motion, focusing on engaging your core muscles throughout the movement.

Bicycle to Toe Touch

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Once standing raise dumbbells up to shoulder height

Dumbbell RDL to upright row

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand release push ups

1. Start in a bear plank position by getting on all fours with your knees slightly lifted off the ground and your hands directly under your shoulders.
2. Engage your core and keep your back flat, forming a straight line from your head to your heels.
3. Lift your right hand off the ground and tap your left shoulder, while keeping your hips and shoulders stable.
4. Place your right hand back on the ground and repeat the movement with your left hand tapping your right shoulder.
5. Continue alternating shoulder taps for the desired number of repetitions or time.

Bear Plank Shoulder Taps

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees
- Jump up onto bench while lowering down 90° with knees pointing forward

Bench In Out Jumps

Deadbug

1. Start by standing with one leg on a bench or step platform.

2. Step onto the bench or platform with your right foot, ensuring that your entire foot is firmly planted on the surface.

3. As you step onto the bench, lift your left foot off the ground and bring it behind you to the other side as if you’re almost doing a curtsy. 

4. Tap your left foot lightly on the floor, then immediately step it back down to the ground on the left side of the bench.

5. Repeat the same movement on the other side, stepping onto the bench with your left foot and tapping your right foot on the other side of bench before stepping it back down on the right side.

6. Continue alternating sides, tapping your feet on the bench or platform in a side-to-side motion.

Bench Side to Side Taps LEFT

Bench Side to Side Taps RIGHT

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raise + Hip Lift

Overhead Alt. Curtsy Lunge

- Hold the dumbbells with your palms facing down
- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Overhand Dumbbell bicep curls

CIRCUIT (30 sec work/30 sec rest)

4/20: FULL BODY HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

4/20: FULL BODY HOME

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