Name: Playbook - Gina Morris - CIRCUIT 4
Uploaded: 2023-04-25T11:27:33.050Z
Duration: 45 min
Description: CIRCUIT 4

Complete the block twice before moving into the next block

You get one minute to complete the exercises and get to rest for any outstanding seconds

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Sit on floor with legs fully extended and a dumbbell in each hand
- Press the dumbbells overhead
- Lower slow and controlled

Dumbbell Z press

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

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

Dumbbell floor chest press

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

BLOCK 1 - upper

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift

- Begin with feet shoulder width apart
- Press hips back and lower down until knees are at 90 degrees
- Push through your heels to stand up

Narrow squat

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

Dumbbell RDL

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

*12 reps each side

Dumbbell reverse lunge

- Lay on the floor with your knees bent
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Squeeze to engage glutes
- Ensure your movement is smooth and controlled

Glute bridge

BLOCK 2 - lower

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly sit up

- Place your hands on the floor
- Jump feet back to plank position
- Jump feet forward landing and standing straight up, jumping on the spot
- Increase speed as you feel comfortable

Burpees

- Elbows directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Plank hold

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and repeat movement