Name: Playbook - Hailey Conaway - Full Body
Uploaded: 2023-12-20T18:52:15.200Z
Duration: 30 min
Description: Full Body

For this workout you will need a resistance band as well as a set of dumbbells.

After you crush this workout, let the team know in the community tab how you did! Nothing get me more hyped than seeing a team working hard together 👏🏻

Cheers to getting stronger!
🤍 Hailey

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete 10 reps each side (20 total)

Banded clamshells

Banded side step

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged
- Complete 5 reps each side

Dumbbell windmill

Circuit 1

- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges

Dumbbell single arm overhead lunges

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

V up

Circuit 2

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete 10 reps each side

Single leg glute bridge

Circuit 3

Full Body

Great little workout to get my day started! Worked up a good sweat

Carlie

Great workout! It’s been awhile and definitely worked up a sweat.

Melissa

Started with small weights but still broke a sweat as I’m starting from the beginning.

Well… my shoulders are gonna be worthless tomorrow after this one 😂
Such a good burn!!! 🔥🔥🔥

Paige Fanguy

Those dumbbell windmills are no joke!! 🔥🔥🔥

Full Body

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