Name: Playbook - Brooke Bohning - Strong Core Full Body
Uploaded: 2024-05-01T22:32:03.769Z
Duration: 60 min
Description: Strong Core Full Body

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1. start with your feet hip width apart and two dumbbells at your sides
2. hinge at the hips, bringing the dumbbells down mid shin.
3. in this position, row the dumbbells to perform a bent over row
4. lower the dumbbells back down to mid shin, staying in the bottom of your RDL
5. drive through the glutes to complete your RDL

DB RDL + back row

1. start by laying on your back with your legs bent and two dumbbells 
2. bring your hips up, squeeze your glutes and keep your core engaged
3. press the dumbbells up to perform a chest press

DB glute bridge + chest press

HOW TO ⤸
✅ lay on your back with legs bent
✅ drive through the heels of the feet
✅ thrust your hips up squeezing your glutes
✅ keep your core engaged
✅ don’t overarch your lower back

DB glute bridge

HOW TO ⤸
✅straighten one leg & bend the working leg
✅ place one dumbbell on the bent leg
✅ thrust your hips up, squeezing your glutes

DB single leg glute bridge

1. begin with feet shoulder width apart
2. hold two dumbbells at your shoulders
3. squat down keeping your knees directly over your feet, send the hips back and core engaged
4. drive through the heels of the feet to bring your body back upright
5. as you come up out of the squat, press the dumbbells up overhead

DB squat & press

1. start with feet shoulder width apart and a dumbbell on the ground in between your legs
2. brace your core, squat down with chest parallel to the ground, grab the dumbbell and do a clean, bringing it up to your shoulder, then press it up overhead
alternate sides

DB squat clean & press

HOW TO ⤸
✅ start on knees with dumbbells in hands

✅ push your hips forward to engage your core

✅ shoulders directly over the wrists

✅ perform a push up

✅ row each dumbbell at a time

DB kneeling renegade row

Strong Core Full Body

Trista

Te Aomihia

Tone your Legs

Glutes

Full Body Burn 🔥

Sexy Arms

Legs & Back

Upper Body Tone

Booty BURN 🍑

Chest, Shoulders & Back

Lower Body

Definitely underestimated this workout and it was a great burn!🔥💪🏽

Laurena

My arms are dead exactly what I needed for a day I couldn’t make it to the gym for my upper body day 💪🏼

Strong Core Full Body

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