Name: Playbook - Cruz Salgado Jr - DON’T HATE ME
Uploaded: 2023-08-25T18:13:42.134Z
Duration: 45 min
Description: DON’T HATE ME

Almost fainted, that’s a good sign 😂

Luis

Denise Aguiar

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- As your knees pass your toes PAUSE then drop before you stand all the way up

1 1/2 rep barbell back squat + Pause

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Standing Dumbbell Arnold Press

- Keep your chest up & hold the dumbbell by your side
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Push out all your reps no breaks until you complete your set

Dumbbell reverse lunge

SQUAT PRESS LUNGE

- Bend or hinge at the hips to get into a bent over row position 
- Start with your KB’s on the floor 
- Pull one KB up release and alternate 
- Once both KB’s are on the floor pull them both up at the same time
- Once back on the floor push your hips forward as you stand and finish with a deadlift

KB Single Row + KB Double Row + KB Deadlift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Stand holding a kettlebell 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 goblet squat

KETTLEBELLS ANYONE?

⚡️30 TOTAL 
⚡️15 PER LEG

- Hold dumbbells overhead 
- Arms fully extended 
- Keep those knees high

Dumbbell Overhead hold + High Knees

- 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

- 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

DON’T HATE ME

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