Name: Playbook - Chelsea Hofer - Full Body Power + Flow (DB Only)
Uploaded: 2026-06-23T02:25:40.741Z
Duration: 30 min
Description: Full Body Power + Flow (DB Only)

Such a strong workout. Loved the variety💪🏼

Candace

This full-body dumbbell class hits everything, legs, glutes, core, upper body, while weaving in intentional movement and control. We’ll lift, hinge, push, and pull in a flow that leaves you feeling grounded, strong, and ready to take on your day. Minimal time, maximum impact ✨

•	Start standing tall, feet hip-width apart, arms at your sides or hands at heart center
	•	Step one foot straight back into a lunge, lowering until both knees are ~90°
	•	Keep the front knee stacked over the ankle, and back knee hovering or gently tapping the floor
	•	Push through the front heel to return to standing
	•	Maintain upright posture, core braced, and chest proud throughout
	•	Alternate legs each rep

Cue: Step back with control, stay tall, and drive up through your front glute.

🧠 Quick Tips:
	•	Avoid leaning forward — keep spine vertical, not hinged
	•	Front knee wobbling? Widen your stance or slow the descent
	•	Feeling it more in the quad? Emphasize heel pressure and glute drive
	•	Want more challenge? Add a pause at the bottom or arms overhead

🔁 Suggested Warm-Up Volume:
	•	2–3 sets of 8–10 reps per leg
	•	Tempo: 2–0–1–0 (2 sec step back, 1 sec up)
	•	Rest: 15–30 sec between sets

Bodyweight Reverse Lunge (Dynamic Glute Activation)

Arm Circles

Hip Hinge to Squat (Arm Reach)

Warm-Up

- Stand upright, feet shoulder-width apart, holding a dumbbell in each hand at the shoulders, using a neutral grip (palm facing in), elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the dumbbells overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

DB Thrusters

- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at the hips so your torso is leaning forward, keeping your back flat and your core engaged. Your arms should hang straight down toward the floor with your palms facing each other.
- Row one dumbbell by pulling your elbow back, keeping it close to your body, and squeezing your shoulder blade toward your spine. Bring the dumbbell to your side while keeping your torso stable.
- Lower the dumbbell back to the starting position in a controlled manner, then repeat the row with the opposite arm.
- Alternate between arms, maintaining control and balance throughout the movement.

Bent Over Alternating Row

•	Stand with feet hip-width apart, dumbbells resting against your thighs
	•	Soften your knees and engage your core
	•	Hinge at the hips by pushing your glutes back — keep the weights close to your legs
	•	Maintain a neutral spine (no arching or rounding) and a flat back
	•	Lower until you feel a deep stretch in your hamstrings — usually just below knees or mid-shin
	•	Drive through your heels to return to standing, squeezing your glutes at the top (without hyperextending)
	•	Shoulder blades stay down and back throughout; gaze stays neutral (look slightly ahead of your feet)

📅 Week 1 Starting Point:
	•	Reps/Sets: 4 sets of 8 reps
	•	Tempo: 3-0-1-0 (3 sec down, no pause, 1 sec up, no rest at top)
	•	Goal: Lock in hip hinge form + deep glute/hamstring stretch
	•	Start with a manageable barbell where you can maintain perfect back and hamstring tension through all reps

🛠 Modifications:
	•	Beginner or back-sensitive? Try elevated RDLs (standing on blocks) for less strain or shorten range
	•	Grip limitations? Use lifting straps or switch to DBs

🧠 Form Fix Tips:
	•	Feeling it in your low back? Soften knees more and hinge deeper at the hips — don’t “fold” at the spine
	•	Losing tension in hamstrings? Slow the descent and don’t let the bar drift away from the legs
	•	Rounding shoulders? Retract scapulae slightly and keep chest proud

🏋️‍♀️ Weight Guidelines by Level:
Beginner | 45–65 lbs (barbell only or with light plates)
Intermediate | 75–115 lbs
Advanced | 125–165+ lbs

Your hamstrings and glutes should feel lengthened and under tension — not rushed or bounced.

Dumbbell RDL

Setup
	• Start in a high plank: wrists under shoulders, feet hip-width apart, core braced
     • Bend knee and over one inch = bear position
	• Place a dumbbell (or block) just outside your right hand.
	• Keep hips square to the floor and squeeze glutes.
	• Reach your left hand under your torso and drag the dumbbell across to the opposite side.
	• Place your hand back under your shoulder, re-brace, and repeat on the other side.
	• Move with control the goal is zero hip sway.

Bear Pose w/DB Pull Through (8/side)

Circuit 1 (3 rounds)

•	Stand with feet hip-width apart
	•	Stagger your stance slightly: front foot is flat and takes ~80–90% of your weight; back foot is slightly behind with toes down and heel lifted
	•	Hold dumbbells (or barbell) in front of thighs, arms extended
	•	Soften both knees and hinge at the hips, pushing your glutes back
	•	Lower the weights while maintaining a flat back and square hips (no rotation!)
	•	Lower until you feel a strong stretch in the glute/hamstring of the front leg
	•	Drive through the front heel to return to standing, squeezing the glute at the top
	•	Keep the weights close to your body and spine neutral throughout

📅 Week 1 Starting Point:
	•	Reps/Sets: 3 sets x 12 reps each leg
	•	Tempo: 2-1-1-0 (2 sec down, 1 sec pause at bottom, 1 sec lift, no pause at top)
	•	Goal: Master hip stability and keep hips square while biasing one glute/hamstring
	•	Start with light-to-moderate weight where you can control balance and maintain proper hinge form

🛠 Modifications:
	•	Beginner: Use bodyweight or light dumbbells to dial in form
	•	Knee sensitivity? Use a shorter stance and limit depth
	•	Grip fatigue? Use straps or lighter weight for higher reps

🧠 Form Fix Tips:
	•	If your back leg is doing too much, shorten the stride and focus more weight into the front heel
	•	Hips rotating? Press big toe of front foot into floor and slow your tempo
	•	Losing tension? Reset each rep from the top and re-engage glutes before lowering

🏋️‍♀️ Weight Guidelines by Level (Per Hand or Barbell):
Beginner | 10–15 lb DBs
Intermediate | 20–35 lb DBs or 65–85 lb barbell
Advanced | 40–50+ lb DBs or 95–135 lb barbell

Unilateral lifts require less load — focus on form, balance, and stretch. The working glute should be on fire by the last few reps.

B-Stance RDL

Targets: Rear deltoids, upper back (rhomboids + traps)
	•	Set a bench to a low incline (15–30°) and lie face down with a dumbbell in each hand.
	•	Let your arms hang straight down, palms facing each other.
	•	With a slight bend in your elbows, raise the dumbbells out to the sides in a wide arc, squeezing your shoulder blades together.
	•	Pause briefly at the top, keeping tension in the rear delts.
	•	Lower slowly with control (2–3 seconds eccentric).
	•	Avoid shrugging or using momentum—keep traps relaxed and neck long.

Incline Rear Delt Fly

- 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
- Complete desired reps then repeat on the opposite side

DB Lateral Lunge (16 total)

- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

SA Dumbbell clean and press (single)

Circuit 2 (3 rounds)

- Hold a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- 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 pressing straight up to shoulder press 
- Lowering the dumbbells back down to starting position with control

DB Hammer Curls to Shoulder Press

Standing Overhead Dumbbell Alt Knee Crunch (R)

Standing Overhead Dumbbell Alt Knee Crunch (L)

Finisher (2–3 minutes)

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The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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