Name: Playbook - Brooke Bohning - Full Body Sweat 💦
Uploaded: 2024-05-01T22:34:48.269Z
Duration: 60 min
Description: Full Body Sweat 💦

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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 dumbbells placed at your sides
2️⃣ keep your feet hip width apart and brace your core
3️⃣ hinge at the hips (send your glutes back) which allows your upper body to naturally fall forward 
4️⃣ keep a slight bend in the knees
5️⃣ drive through the glutes to bring your body back upright 

ALTERNATIVES ⤸
💥 any other equipment such as barbell, preloaded barbell, kettlebell, smith machine, landmine, or hex bar
💥 good mornings

Romanian Deadlift

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 grab the bar with palms facing forward (on the bends of the bar)
2️⃣ lean back slightly with keeping your chest up and core engaged
3️⃣ bring the bar down just to your upper chest by driving your elbows down to your sides


ALTERNATIVES ⤸
💥 assisted or banded pull ups
💥 smith machine pull up
💥 any cable attachment pulldown

Lat Pulldown

HOW TO ⤸
1️⃣ begin by lying supine on a flat bench with dumbbells above your chest
2️⃣ lower the dumbbells to chest level 
3️⃣ press the dumbbells back up

ALTERNATIVES ⤸
💥 any other equipment such as barbell, preloaded barbell, plate, smith machine
💥 push ups
💥 machine chest press

Dumbbell flat bench press

HOW TO ⤸
1️⃣ start by positioning yourself in a captains chair
2️⃣ brace your core
3️⃣ crunch your knees up to your chest
4️⃣ slowly lower back down


ALTERNATIVES ⤸
💥 hanging leg raise
💥 dead bug

Captain’s Chair Ab Crunch

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

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Tori

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Legs, Back & Arms

Last one was hard me but I like everything else

Emelyn

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

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

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