Name: Playbook - Holly Fielding - Full Body Grind 🔥
Uploaded: 2024-01-18T19:44:22.763Z
Duration: 60 min
Description: Full Body Grind 🔥

⭐️ FORM:

▫️Place a Dumbbell under each Heal, make sure they are stable so they don’t roll, grab a Dumbbell with two hands, and send weight back into Glutes then return to starting position

⭐️ OPTION:

▫️Take out the Dumbbells, hold Dumbbell on the side parallel to chest, and perform the same movement with feet flat on floor

Heal Dumbbell elevated Squat

⭐️ FORM:

▫️Use a short straight bar, hinge at hips, keep head and chest up, keep a slight bend in your knees, send hips back, and squeeze at the top

⭐️ OPTION:

▫️Perform with Dumbbells

Cable deadlift

⭐️ FORM:

▫️Place the stopper on the smith machine at the lowest level, place middle of foot on the middle of the bar, keep abs tight, arms stacked under shoulders, and focus on pushing through your Glutes

Smith machine kick backs

LEGS & GLUTES

⭐️ FORM:

▫️Grip the bar with preferred width, bring the bar down to your mid chest, and push the bar straight up engaging your chest

⭐️ OPTION:

▫️Cheat press with Dumbbells

Flat bench press

⭐️ FORM:

▫️Hold weight on side, extend over head engaging your tricep, return slowly to starting position, and keep your core tight

Bench dumbbell tricep extensions (single)

CHEST & TRICS

⭐️FORM:

▫️Cable face pulls, Pull towards forward and squeeze once reaching end of movement

⭐️OPTION:

▫️Perform movement standing

Cable rope face pulls sit down

⭐️ FORM:

▫️Grab bar with opposite grip, stabilize body upright, and push bar down then return to starting position

Reverse grip bicep push downs

BACK & BIS

⭐️ FORM: 

▫️Start with kettlebell on the ground in front of you, with chest lifted and core engaged bend at the waist, lift KB off the ground allowing it to swing between your legs, abs rive your hips forward propelling KB forward and up

Kettlebell swing

⭐️ FORM

▫️Hold both dumbbells in front of your body palms facing you, raise your elbows up and to the sides, and pulling the dumbbells towards your chin

▫️Keeping them close to the body, pause at the top, elbows no higher than the shoulders, return back to starting position

Dumbbell upright row

SHOULDERS

⭐️ FORM:

▫️From a high pulley grip rope just forward of your face, roll your ribs towards your hips engaging your abs, bring your elbows towards your knees, slowly return back to starting position

⭐️ OPTION:

▫️Perform a regular sit-up

Cable crunches

⭐️ FORM:

▫️Don’t let feet or hand touch the ground, you will be in a hollow hold during all your reps

▫️Arms above head, point toes during extension, and drive arms to knees for a full crunch

⭐️ OPTION:

▫️Perform a regular Sit Up

Full body Crunch

⭐️ FORM:

▫️Place hand without Dumbbell flat on the ground, bring opposite arm (with Dumbbell) to opposite leg, complete all reps for both legs

⭐️ OPTION:

▫️Perform movement without the Dumbbell

One arm toe touches w/Dumbbell

⭐️ FORM:

▫️Extend legs up and down alternating to each side of the bench, Abs engaged, and keep feet pointed

⭐️ OPTION:

▫️If the bench is too difficult to balance on perform same movement on the ground by place a Dumbbell sideways to lift legs up and over as a guide

Bench up & overs

⭐️ FORM:

▫️Raise your hips engaging your core as you raise, pause at the top, and remain as still as you can for the duration of the exercise

Full Body Grind 🔥

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