Name: Playbook - George David III - Fullbody
Uploaded: 2023-08-03T16:22:44.415Z
Duration: 40 min
Description: Fullbody

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
- Then prefrom a jump squat

Curtsy lunge to squat jump

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Bring dumbbells to the chin 
- Flaring elbows out wide

Dumbbell sumo squat to upright row

- Begin in a high plank position, send your hips up, reach back and touch your opposite toe 
- Then go right into a shoulder tap

Shoulder tap to opposite to touch

Circuit

- Start in a plank position 
- Pull the elbow close to your body
- Engage your lats as your pull
- Keep your hips squared 
- Then jump into a sumo squat and preform a deadlift that is one full rep

Dumbbell renegade row to deadlift

- Raise dumbbells until you reach shoulder height
- Lower with a slow and controlled movement
- Step out with 1 foot in a wide stance to perform a lateral squat, as you let the dumbbells drop to either side of your foot

Dumbbell front raise to lateral squat

Dumbbell to overhead sit up

- Hold the dumbbells at either side
- Step forward into a lunge & hammer curl
- Repeat on both sides

Lunge to hammer curl

- Place the dumbbells on your hips
- Drive through your heels
- Squeeze at the top
- Pulse 3 times before coming down 
- Thats 1 rep

Glute bridge with 3 pulse

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Fullbody

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