Name: Playbook - Brooke Bohning - 30 Minute Full Body
Uploaded: 2024-05-01T22:34:48.236Z
Duration: 30 min
Description: 30 Minute Full Body

🫶🏼 Get after those juicy gains! Note that you can always use other equipment for these exercises if you don’t have access or you feel more comfortable with dumbbells, etc.

📲 1:1 Coaching with me! https://stan.store/brookebohning (use code welcome at checkout)

Workout Links ↓
💀 gear I use | Gymreapers code BOHN
lifting straps: https://www.gymreapers.com/products/gymreapers-weightlifting-straps
ankle cable attachment: https://www.gymreapers.com/products/ankle-straps

🥤 | 1UP code brookeworksout
what i drink during my workouts 👇🏼
pure rebuild (creatine) : https://1upnutrition.com/collections/creatine
bcaa/eaa : https://1upnutrition.com/collections/amino-acids-intra-workout/products/her-bcaa
my post workout protein shake 👇🏼
https://1upnutrition.com/collections/protein-powders

🐰 Buffbunny Collection | brookeworksout
💧 Hydrojug | brookeworksout

▫️ My Amazon Storefront | https://www.amazon.com/shop/influencer-5e9d908e?ref_=cm_sw_r_apin_aipsfshop_aipsfinfluencer-5e9d908e_Y44YYXSHG180T242W1CV 
▫️ Shop My Gym Fits | https://www.shopltk.com/explore/brookeworksout
🎧 Apple Playlist | https://music.apple.com/us/playlist/brookeworksout/pl.u-aZb0D45FVomjM2

HOW TO ⤸
1️⃣ start with feet wider than shoulder width apart and toes pointed outward
2️⃣ brace your core, engage your lats and roll the shoulders back 
3️⃣ pull the bar up keeping a neutral spine and driving through the glutes
4️⃣ reach full extension with your legs 
5️⃣ keeping a flat back when bringing the bar down to the ground 

ALTERNATIVES ⤸
💥 smith machine sumo deadlift
💥 any other deadlift variation: conventional or romanian
💥 dumbbell sumo squat

Sumo Deadlift

HOW TO ⤸
1️⃣ start with two dumbbells at your sides and feet hip width apart
2️⃣ hinge at the hips to perform an RDL
3️⃣ as your chest is parallel to the ground, row the dumbbells up to squeeze your back
4️⃣ lower the dumbbells back down to starting position
5️⃣ drive through the glutes to bring your body back upright 

ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, barbell, preloaded barbell or plate
💥 gorilla (sumo stance) alternating rows
💥 landmine RDL + row

RDL + Bent Over Row

HOW TO ⤸
1️⃣ start with dumbbells at your shoulders with a neutral grip and feet shoulder width apart
2️⃣ lower yourself down into a squat until you reach parallel (inhale as you lower)
3️⃣ drive through the glutes to bring your body back to standing and push the dumbbells overhead performing a shoulder press (exhale as you come up)
4️⃣ always make sure to keep slight bends in both knees and elbows to prioritize joint safety and prevent injury 


ALTERNATIVES ⤸
💥 any other equipment such as kettlebells, plate, barbell or preloaded barbell

Dumbbell Squat & Press

HOW TO ⤸
1️⃣ start with feet together and weights in your hands by your legs
2️⃣ bring one leg back behind you angled like a curtsy
3️⃣ lower your body down and focus on keeping your weight in the front leg / glute
4️⃣ drive up through your front working leg 
5️⃣ alternate

ALTERNATIVES ⤸
💥 side lunge
💥 reverse lunge 
💥 sumo squat

Curtsy Lunge

HOW TO ⤸
1️⃣ start with a resistance band at the bottom of your thighs above the knees
2️⃣ hinge at the hips to engage the glutes 
3️⃣ walk side to side 
4️⃣ height of the squat is dependent on you and what you’re comfortable with 
5️⃣ keep a slight bend in the knees
6️⃣ focus on pushing your legs against the band as you walk side to side

ALTERNATIVES ⤸
💥 banded abduction
💥 seated abduction machine
💥 squats

Banded Squat Walk

HOW TO ⤸
1️⃣ start in a high plank position with a small weight at one side
2️⃣ bring your feet out wide to maintain balance 
3️⃣ focus on keeping your core engaged and hips squared (try not to sway at the hips)
4️⃣ with the opposite arm, grab the weight and bring it to the other side
5️⃣ repeat

ALTERNATIVES ⤸
💥 planks
💥 plank to push up
💥 plank shoulder taps

Plank Drag Through

30 Minute Full Body

Tori

FULL BODY 🔥

FULL BODY SWEAT

FULL BODY WORKOUT

Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

Full Body Burn 🔥

Really good but hard to fit it in 45 minutes :)

DB ONLY Full Body

Dumbbell Only SWEAT 💧

Only got two sets done in 45 minutes struggling to complete workouts in 45 minutes

30 Minute Full Body

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