Name: Playbook - Brooke Bohning - PRELOADED BB / DB Full Body!
Uploaded: 2024-05-01T22:34:48.273Z
Duration: 45 min
Description: PRELOADED BB / DB Full Body!

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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 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 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 with feet hip width apart, hinge at the hips and start with the bar by your knees
2️⃣ using your back to bring the barbell up to your belly button
3️⃣ keep your elbows as close to your sides as possible 
4️⃣ pronated grip: overhand | supinated grip: underhand (choose which ever feels more comfortable for you)
5️⃣ focus on squeezing your back with each rep

ALTERNATIVES ⤸
💥 t bar row
💥 smith machine row
💥 seated row machine

Bent Over Row

HOW TO ⤸
1️⃣ start by resting a preloaded barbell at your shoulders with feet shoulder width apart
2️⃣ brace your core and keep a slight bend in the knees
3️⃣ push the barbell up overhead performing a shoulder press
4️⃣ lower the bar down slowly back to starting position
5️⃣ always keep a slight bend in the elbows throughout the movement

ALTERNATIVES ⤸
💥 seated dumbbell shoulder press
💥 machine shoulder press or smith machine
💥 any other equipment available to you such as dumbbells, kettlebells, plate, barbell, preloaded barbell or smith machine

Standing OH 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

PRELOADED BB / DB 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

PRELOADED BB / DB Full Body!

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