Name: Playbook - Cruz Salgado Jr - DEATH BY DUMBBELLS
Uploaded: 2023-08-25T18:13:42.143Z
Duration: 60 min
Description: DEATH BY DUMBBELLS

Daniel

Debra G.

Luis

- Stand holding a kettlebell or dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell / Dumbbell goblet squat

- From a seated position lean back slightly as you press overhead 
- The further you lean back to more challenging it gets 
- Raise your feet off the ground for maximum effort🔥

Single arm V-press

- 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

THE KITCHEN SINK

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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

Bent over dumbbell rows

- Start with your palms facing each other 
- Pause at the top twist your wrists and switch to conventional
- With your palms facing up now slowly let the weight down 
- Keeping your palms facing up as you lift the dumbbells and repeat

Hammer + Conventional Curls

SPLITS ROWS & HAMMERS

- Start a few inches away from the box with one dumbbell by your side 
- Place first foot up on box and press through your a flat foot to bring the second foot up on top of the box
- Step down and repeat

Dumbbell box step ups

- Hammer curl fist keeping your elbows by your side
- I like to pretend that I’m holding a piece of paper so my elbows don’t move

- DELT RAISE slight bend in your elbows 
- Raise your arms keeping your elbows above your wrist throughout the movement 
- I like to picture a scarecrow and how the arms dangle and wrists arm kind of limp but that’s just me 😬

Hammer Curl + Side Delt Raise

- 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

STEPS CURLS & SWINGS

- 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

DEATH BY DUMBBELLS

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