Name: Playbook - Gabriela Gomez - Full Body
Uploaded: 2021-09-19T20:37:51.074Z
Duration: 45 min
Description: Full Body

- Squat to Press 3 sets 12 reps
- Lying Leg Raise to Chest Press 3 sets 12 reps
- Reverse Lunge to Bicep Curl 3 sets 12 reps 
- DB Sumo Deadlift 3 sets 15 reps
- DB Plank Pull Throughs  3 sets 20 reps ( 10 each side)

- Stand with feet shoulder width apart resting the dumbbells on your shoulders

- You are going to push your hips back while keeping your back straight and core engaged and lower into a squat position

- while pushing up from your heels, stand back up while pressing the dumbbells overhead at the same time until your arms are straight up

- Repeat movement until you finish all reps

Squat to Press

- Lie on your back holding a dumbbell in each hand straight up with palms facing outward

- Raise your legs in a 90 degree angle while keeping your back flat on the floor 

- Pause and lower the dumbbells down until it reaches your chest then push back up and lower your legs slowly while keeping constant tension. 

- Make sure to not touch the floor with your legs as they come down.

-  keep them slightly elevated and then repeat movement

Lying Leg Raise to Chest Press

- Stand with feet close together and dumbbells by your side

- Lower your right leg back in a lunge position until both legs are at 90 degrees

- Return to starting position while driving your right knee up and curling dumbbells upward at the same time

- Keep your core engaged through out and your arms close to your body keeping constant tension on your biceps

Reverse Lunge to Bicep Curl

- Stand with your feet wider than shoulder width apart 

- Holding the dumbbells in front of you with palm facing towards your body

- Slowly hinge at the hips pushing back on your heels and lower the dumbbells forward

- Keep your back straight until its parallel to the ground and keep your core engaged

- Make sure your chin is tucked in and your head is staying neutral as you come down the pause

- As you come back up, push up through your heels and  squeeze your glutes

- Keep a slight bend to your knees when you come up

DB Sumo Deadlift

- Start in a plank position

- Keeping your back straight, core tight, and tailbone tucked in

- Take one arm and pull the dumbbell from one side to the opposite 

- Return your arm to starting position and repeat on opposite arm

- Once completed both sides that will equal 1 rep

-  repeat movement for 20 reps altogether or 10 on each side

Full Body

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