Name: Playbook - Cate Sanders - Full Body STRENGTH- No repeats!
Uploaded: 2025-09-16T02:48:26.054Z
Duration: 20 min
Description: Full Body STRENGTH- No repeats!

Did exercises out of order but still got my heart rate up and sweaty!

Gabby

Fun no repeats! Wanted more weight than I had so I did it with no rest. Fun challenge

Lauren

Stefanie Fritz

Kicking my butt while I’m on vacation in Puerto Vallarta 😘

Maci

No Repeats!!! This is the style of workout I get the most positive feedback from. Working each exercise hard, but you only have to do it once! Complete 40 seconds on, then rest for 20 seconds before moving on to next exercise.

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

Push Up + Down Dog

- Stand upright with your feet hip to shoulder-width apart, holding a dumbbell in each hand at your sides like you are carrying a suitcase in each hand
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

DB Suitcase Squat

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Forearm Plank

- Stand upright, holding a dumbbell in each hand at your sides
- Then split your feet, moving one foot forward and the other foot back into a staggered split stance
- Maintaining an upright posture and allowing both knees to bend simultaneously, descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Complete desired reps then repeat on the opposite side

DB Split Squat(Right)

DB Split Squat(Left)

- Stand upright, holding dumbbells at arms length, forward of the body, with an underhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the dumbbells by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Underhand Grip DB Bent Over Row

- Lay down on the ground, your legs extended and your arms reaching overhead
- Contract your abs by engaging your core and drive your lower back into the floor
- Point your toes, squeeze your thighs together, squeeze your glutes and raise your legs, head and shoulder blades off the ground
- Keep Your head in a neutral position so you're not straining your neck
- Hold this position for desired time

Hollow Hold

- Start in a high plank position, with your wrists under your shoulders and your feet hip-width apart
- Tighten your core, engage your glutes, keep your spine, head and neck aligned
- Touch your left shoulder with your right hand and return to plank position
- Touch your right shoulder with your left hand and return to starting position
- Continue alternating sides until the set is complete

High Plank Shoulder Taps

- Start in a kneeling position on ground(make sure to have a mat or cushion under knees)
- Step one foot forward into a kneeling lunge position
- Stand all the way up
- Step back into kneeling lunge, and repeat

Surrenders(Right)

Surrenders(Left)

- Laying on the floor in a prone (facedown) position, with your legs straight and your arms extended in front of you making a Y shape
- Keeping your head in a neutral position (avoid looking up), slowly lift your arms and legs around 4-6 inches off the floor, or until you feel your lower back muscles contracting
- Engage your glutes, your core, and the muscles between your shoulder blades simultaneously
- Draw elbows towards your sides, squeezing in your shoulder blades
- Hold this position for 1-2 seconds (breathing the entire time)
- Reverse the movement and lower your arms and legs back to the floor

Superman V Squeeze

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a large step to the side and lunge towards the floor while bracing your core (Your other leg should remain straight throughout the movement)
- Push through your side foot and heel, extending your leg to return to the standing position
- Repeat the lunge on the opposite side
- Alternating back and forth for desired time or reps

Alt DB Side Lunges

- Stand upright, holding a dumbbell in each hand at arms length
- Extend the ankles, pressing up onto the balls of the feet as high as possible
- Pause at peak contraction, before slowly lowering your heels back down to the floor

Standing DB Calf Raise

- Hold a dumbbell in each hand at arms length 
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control
- Change to a hammer grip, curl and lower
- Alternate the two types of curls

DB Bicep Curl to Hammer Curl

- Stand with your feet hip-width apart, tap one toe back creating a “kickstand”, holding a dumbbell in each hand with an overhand grip, in front of your thighs
- Slowly lower the dubbells down the front of your leg with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbells until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

DB Single Leg Deadlift(Right)

DB Single Leg Deadlift(Left)

- Grasp dumbbells in hands, hinge forward and support yourself with the opposite arm
- Bring your upper arms to your side, the elbow close to your body and the dumbbell hanging straight down below it (90 degree bend)
- Keep your elbows stationary as you press the dumbbell back, extending your arm behind you, 
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps while alternating

DB Alternating Tricep Kickbacks

- Lay down, bend your knees and plant your feet on the ground hip-width apart, a few inches away from your glutes
- Place a dumbbell across your hip crease 
- Drive your hips up until you form a straight line with your body between your shoulders and knees
- Pause at peak contraction, squeezing your glutes, before you lower the hips back down to starting position with control

DB Glute Bridge

- Lying on your back, hands on the ground at your sides or tucked under the glutes for support
- Keeping your legs straight, raise them up until you form a 90° angle with your upper and lower body
- Lower your legs slowly, stopping them just short of resting on the floor

Lying Leg Lifts

- Stand with your back against a wall and engage your core to push your lower back against the wall
- Walk your feet forward until you lower enough that your hips and knees are bent to 90 degrees, your thighs parallel to the floor and your back is still completely pressed against the wall
- Hold this position with your core engaged for the desired time

Full Body STRENGTH- No repeats!

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