Name: Playbook - Cruz Salgado Jr - STRONG & POWERFUL
Uploaded: 2023-08-25T18:13:42.139Z
Duration: 45 min
Description: STRONG & POWERFUL

- 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
- Reach parallel and push through your heels to come back up

Barbell back squat

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

Dumbbell bulgarian split squat

MORE LEGS

- 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?

- 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

- 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

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell neutral grip shoulder press

PRESS & CURL

- 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

STRONG & POWERFUL

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