Name: Playbook - Elisabeth Vang - Full Body
Uploaded: 2022-11-07T07:57:38.140Z
Duration: 40 min
Description: Full Body

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Place your upper back on a bench, and barbell/dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Hip thrust

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

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

Dumbbell russian twist

- Start with both legs in the air 
- Lower one leg as low to the floor as you can
- Alternate and repeat with the other leg

Leg scissors

- Start in a low plank
- Lift one elbow off the ground keeping your hand on the floor
- Push into a high plank, then repeat with the other

Full Body

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