Name: Playbook - Cruz Salgado Jr - ALL OR NOTHING
Uploaded: 2023-08-25T18:13:42.153Z
Duration: 60 min
Description: ALL OR NOTHING

Heart pumping muscle splitting all out full body assault 

Push pull & plank your way to greatness on this one

⚡️Dumbbell Circuits 
⚡️High Rep Counts 
⚡️Timed Resting Periods 
⚡️Core BURNOUT

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- WALKOUTS
- From a standing position 
- Squat and walk your hands out in front of you to a high plank or push up position 
- Bend your knees as you walk your hands back 
- Keep your feet flat and chest up as you stand

- SIDE STEPS 
- Keep your knees slightly bent as you shuffle your feet side to side
- If you have to slow it down and walk side to side instead of hop then 
GO FOR IT!!

Walkouts + Side Steps

ROWS DEADS WALKOUTS

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Stand a little wider than shoulder width apart
- Hinge at the hips as the weight moves down 
- Power in the legs and push your hips forward and swing the weight upward to the standing position

Alternating Dumbbell Swings

- Start with a single dumbbell 
- Place one knee on the ground 
- Hold the dumbbell on the same side of your downed knee 
- Rotate your body and press the weight over your head 
- Control the weight on the way down 
- Rotate to the start position

Cradle Press

DUMBBELLS

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell floor fly

PRESS & FLY

- Start in a table top position 
- Lift up your leg and thread it under your body 
- lift your hand and lean on the opposite shoulder as you extend your leg 
- Tuck your body as you bring your leg back under your body to the table top position

B-Boys

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

Side plank crunches

- Extend your resting arm out to tour side for support 
- Bring your leg up and down
- Raise the dumbbell toward your foot engaging your core

ALL OR NOTHING

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