Name: Playbook - Gina Morris - CIRCUIT 2
Uploaded: 2023-04-25T11:27:03.121Z
Duration: 45 min
Description: CIRCUIT 2

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Quads

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles 
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX row

Back

- Clean the dumbbell up to your shoulders
- Press dumbbell up overhead
- Switch hands and repeat with opposite hand

Dumbbell single arm clean and press

- 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

Shoulders

- Lying on the floor with knees bent 
- Hold weights together
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor narrow chest press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

Chest

Complete bother exercises on one leg before moving onto other

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position

Dumbbell split squats

- Position your feet in a split squat stance
- Jump up pushing evening on both feet
- Land softly

Split squat jump

Legs

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down
- Lift back up to standing and press hips forward

Dumbbell RDL

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Hamstrings/glutes

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

Dumbbell bicep curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up