Name: Playbook - Heather Graves - Dumbbell Full Body + Cardio
Uploaded: 2023-05-29T04:10:12.706Z
Duration: 60 min
Description: Dumbbell Full Body + Cardio

Treadmill walk/jog

I’m down dog position, alternate bending at the knee to lengthen the muscles of your calves and ankles

Down Dog Ankle Marches

Begin in a plank position, push back into a down dog position, reach one hand to touch the opposite toe.
Bring hand back to starting position and alternate to the other side

Down dog with alternating toe taps

Maintain neutral spine 
Keep arms straight as you push body away from the ground and slowly lower it back down at your shoulders

Crawl hold + protraction

Starting in a elevated crawl position, maintain a neutral spine and hips level to the floor. 
Extend one leg straight back while reaching the opposite arm forward. 
Return to starting position and alternate to opposite side of the body

Crawl Hold Birddog

Warm up

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at full range of motion and extend your legs to come back up

KB (or dumbbell) goblet squat

Single leg RDL

Reverse lunge

- Start with your hands on a box
- Perform a push-up
-elbows come out to about 45 degrees from your body
- Keep your core engaged

Incline push up

SA bent over row

Seated at cable machine with wide grip bar overhead
Retract shoulder blades
Lean back slightly
Pull bar to collar bones 
Slowly extend arms back overhead 
Repeat

Cable Lat Pull-Down

Dumbbell Full Body Circuit

2 min -> 12% incline, 3.5 mph
1min -> 0% incline, 2.5 mph

Dumbbell Full Body + Cardio

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