Name: Playbook - Hannah Leistikow - Dumbbell Only Full Body
Uploaded: 2024-01-25T20:29:35.671Z
Duration: 45 min
Description: Dumbbell Only Full Body

WORKOUT DETAILS:

- Done as one big set for 3 sets total

1. DB hip thrusts (15)
2. Lateral raises (12)
3. Bulgarian split squat (10 each leg)
4. DB bent over row (12)
5. DB front squat (10)
6. DB curls (12)
7. DB tricep kickback (8 each arm)
8. Birddog Crunch (10 total)
9. Toe taps (20 total)

- Place your upper back on a bench, couch, chair, etc. and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thrust

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Push back up

Dumbbell bulgarian split squat

- 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)

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

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

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Begin on your back with knees at a 90 degree angle
- Brace your core
- Tap one toe on the ground and bring back up
- Repeat on the other side

Dumbbell Only Full Body

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