Name: Playbook - Aubri & Liv - W2/D6 FULL BODY
Uploaded: 2024-04-01T02:51:44.933Z
Duration: 50 min
Description: W2/D6 FULL BODY

aleena

Jessica

Sandy

Whitney

Amelia

Amazing and hard all at the same time 🤩

Lauryn Tingley

Aubree

Amanda

Nicole

4 exercises. 5 minutes. No rest. Repeat circuit as many times as possible in the 5 minutes. This is an activation. Here we are focusing on “waking up” the muscles we are about to work. We are focusing on getting the blood flowing to prepare the muscles for weightlifting.

- Lay on your back, and hands holding dumbbells in the air 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Weighted Lying Leg Raises

- Starting in a squatting position 
- Place your hands on the mat between your
feet, ensuring that your spine remains in a neutral position. 
- Jump both of your feet backwards so that
your legs are completely extended behind you,
resting on the balls of your feet. 
- Your body should be in one straight line from your head to your heels.
- Jump both of your feet forwards in between
your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. 
- Release your hands from the mat and
elevate your torso slightly to return to the starting position.
- Repeat for the specified number

Sprawls

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

* 15 reps per side

Bicycle Crunches

Activation + Warm Up

- 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

Dumbbell RDL

- Support yourself using your opposite arm on a bench
- Row dumbbell to your hip while retracting your shoulder back
* 12 reps per side

Dumbbell Single Arm Row

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell Thruster

SUPERSET 1

- Raise your arm keeping a 90° bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell Bent Lateral Raises

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Lower down with control

Dumbbell Hammer Curls

SUPERSET 2

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
* drop to your knees if needed

Push up

- When you're in the lunge position, keep your legs, knees and body all at 90 degrees to one another.
- When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.
* 10 per side

Alt. Jump Lunge

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- 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

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides for 30 secs

Explosive box knee drive

BURNOUT (optional)

W2/D6 FULL BODY

Ashley

Organized app, easy to follow workouts, felt the BURN

Lindsey

W1/D1 LEGS

Rachel

Joely

this hurt. got half way thinking “oh i got this, it’s easy” then the rest killed me! feeling so strong now though!

Cloey

W1/D2 CHEST + TRICEPS

Coleson Bunting

Avery

kassi

W1/D3 SHOULDERS + ABS

Sadie

W1/D4 LEGS

Karlye

DanielaEscobar

I feel like the at home workouts could be more at home friendly! Not everyone has access to equipment that is resistance band compatible, or other equipment of sorts.

W2/D6 FULL BODY

Community

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