Name: Playbook - Chris Chang - Single Dumbbell Strength and Conditioning
Uploaded: 2021-01-18T11:45:06.373Z
Duration: 45 min
Description: Single Dumbbell Strength and Conditioning

This workout uses only a single Dumbbell and will crank up your metabolism through challenging your power, strength and conditioning. When performing this workout, use a heavy Dumbbell that will be challenging for you, so long as good form is maintained.  If this is easy for you, then your weight is too light.  You can adjust weight each round if you have trouble finding the right weight.

-Start with Dumbbell between your feet.
-Squat down and grab the Dumbbell with one hand and keep chest square to the ground.
-Explosively drive through the floor to propel the weight straight up.
-Zipper up the body
-Catch the Dumbbell vertically overhead with slight squat to absorb the impact.
-Lower down with control and reset.

Dumbbell Snatch

Perform Circuit with minimal transition time.  This will be a total body circuit comprised of 4 exercises (Pull, squat, Hinge and push patterns).  

Do not put the Dumbbell down during the Circuit. Only exception is when setting up for the floor press (Keep this as short as possible) and during the 30s rest between rounds.  If you do need to put the Dumbbell down at all besides the rest... you will be required to perform 5 BURPEES for each instance before continuing with the Circuit.

-Start in a stride stance with left leg forward.
-Hold Dumbbell in right hand.
-Hinge at the hips to enter a bent over position.
-Almost all weight should be in the left foot and glute.
-Keep your chest square to the floor and keep right shoulder packed.
-Perform a single Arm row with the right arm.
-Repeat on the opposite side.

Stride Stance Contra-Lateral Bent Over Row

-Hold Dumbbell in a Goblet Position.
-Step back with the left leg and allow the left knee to lower directly below your hips.
-Drive through the heel of the right (front foot) and right glute to return to standing.
-Repeat on the other side.
-Continue to alternate sides each rep.

Alternating Reverse Lunge from Goblet Hold

-Start on your side with Dumbbell in front.
-Grip Dumbbell with both hands and roll over with Dumbbell on your chest.
-Use both hands to press the Dumbbell up.
-Bridge hips up, keeping your glutes engaged.
-Release one hand and perform a Press with the hand still on the Dumbbell.
-Resist any urge to rotate and prevent hips from dropping.
-Repeat on the other side.

Single Arm Floor Press From Bridge

-Hold Dumbbell in right hand.
-Hinge at the hips and reach right leg away towards the back wall.
-Hinge as far as back parallel to the ground if all technique requirements can be maintained.
-Shoulders must stay above hip level.
-Keep right shoulder packed.
-Keep hips and shoulders square to the floor.
-Slight bend in the standing leg.
-Maintain a straight line from Rear Foot through hips and head (whole body pivots as one piece).
-Grip the floor with your feet.
-Repeat on the other side.

Single Leg Contra-Lateral RDL

Single Dumbbell Circuit

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