Name: Playbook - Cody Wright - W5/D5 Dumbbells
Uploaded: 2023-04-22T03:08:09.353Z
Duration: 30 min
Description: W5/D5 Dumbbells

- Begin in push up position with dumbbells in each hand
- Row one dumbbell toward your hip then lower it back down with control then repeat the other side
- Complete a dumbbell push up
- Work back and forth for time or reps

Dumbbell Renegade Row

- Hold the dumbbells to your sides with palms facing toward you 
- Raise the dumbbells from your sides up to shoulder height 
- Keep a slight bend at the elbow
- Lower dumbbells slowly with control
- Raise the dumbbells in front of you, up to shoulder height keeping thumbs facing each other
- Lower dumbbells slowly with control
- Repeat this sequence for time or reps

Alternating Dumbbell Front/Lateral Raise

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl and keeping your elbows fixed against your sides
- Lower down with control

Dumbbell Hammer Curl

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell Overhead Tricep Extension

Upper Body

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell Suitcase Squat

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell Front Rack Walking Lunge

- Standing behind a bench or box with a dumbbell in each had down at your sides
- Place your foot on to of the bench or bench
- Drive through your heel to stand up bringing your opposite leg up
- With control lower yourself down the other side while facing away from the box
- Turn around facing the box again
- Repeat until time or reps are finished

Dumbbell Box Step Over

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell Russian Twist

Lower Body

W5/D5 Dumbbells

W1/D1 Bands & Bodyweight

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W5/D5 Dumbbells

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