Name: Playbook - Baylee Pinon - Full Body
Uploaded: 2023-09-29T19:39:24.366Z
Duration: 45 min
Description: Full Body

Olivia

So good! First workout back currently 15weeks (had to take a break due to bed rest from 12 weeks to last week) but danggg this was a perfect start to getting back in routine 🙌🏽

LoLo

Sarah

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the box and push through your heel to stand u
- Bring the other leg up behind you
- Step down with control and repeat
- Complete desired reps then repeat on the opposite side

DB Step Ups

1. Start by getting into the regular position for a hip thrust with your upper back resting on a bench, knees bent and glutes resting on the floor.
2. Plant one foot on the floor and use the other foot as a support (either extending in front on your heel, or behind on the balls for your feet).
3. Push through the foot on the floor to lift your hips off the floor so your quads and stomach are parallel. Try and push through your heel to really focus the movement on your glutes.

B Stance Hip Thrust

1. Start with palms out, away from the body. Curl the weight up towards the chest.
2. At the top (flexion position) switch the DB into a hammer curl position.
3. Slowly lower the DB back down towards my side in the hammer curl position.
4. Hammer curl the weight back up to the chest, rotate the palms towards the body, and extend the arms back down to your side in a bicep curl position.

Bicep to Hammer Curl

1. Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.
2. Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
3. Push yourself back up slowly until your arms are almost straight, and repeat.

Tricep Dips

1. Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
2. Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
3. Release the position by pushing off your left foot to return to the starting position.
4. Perform one set of side lunges on your left leg, then switch to your right leg.

Side Lunge

1. Starting Position: Holding a dumbbell in your left hand, bend over to place your right hand on a bench to support your body weight. Drop your chest towards the ground by bending at the hips so your now parallel to the floor. Avoiding an arch in the back.
2. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso.
3. Think about scooping the elbow back towards the hip.
4. Lower the dumbbell to your starting position while maintaining a flat back

DB Single Arm Row

1. Perform a straight leg deadlift, keeping the DBs close to the legs, knees slightly bent, and hips pushing backwards.
2. Bend at the hips until the shoulders are in line with the hips.
3. Squeeze the glutes standing back up move the DB up towards the shoulders.
4. Brace the core and perform a squat.

RDL to Squat

1. Breathe in and brace the abdominals. Keep your back straight, chest up, and eyes focused forward.
2. Lift the weights (toward the chin) as you exhale. Lead with the elbows and weights close to the body.
3. Pause at the top of the lift.
Lower the barbell as you inhale, returning it to the starting position.

Upright Row

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction at the top
- Lower with a slow and controlled movement, reversing the rotation back to starting position

Full Body

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