Name: Playbook - Janet Calderon - W4/D3: Full Body
Uploaded: 2024-01-02T12:08:54.095Z
Duration: 60 min
Description: W4/D3: Full Body

Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward.
Keep your head up and eyes facing forward. This is the starting position for the exercise.
Slowly raise the dumbbells above your head until your arms are almost fully extended.
Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.  
Repeat this movement for the desired amount of reps.

Standing Dumbbell Press

Start on your back with your knees bent and your feet hip distance apart. Hold the weights by your chest.
Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
Holding the bridge, press the weights to the ceiling directly above your shoulders, then lower back down with control. Be sure to keep maintain a strong bridge position the entire time. This counts as one rep.
Complete reps without lowering from the bridge.
Lower your pelvis down the mat to compete the set.

Chest Press Bridges

With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
Then squeeze your glutes to stand back and back down into a squat position

Sumo deadlift to Sumo squat

Using a bench or similar surface, get into an elevated plank position by placing your hand on the bench for support and legs shoulder width apart. With the opposite arm, complete the desired number of dumbbell rows. Switch hands and complete the same number of dumbbell row reps with the other arm. Repeat for the desired number of sets.

Elevated plank Rows *

Sit on a chair or bench and hold two dumbbells down between your legs. Keep your arms & elbows inside your leg.  Stabilize your elbow between your knees.  

Keep your palms facing inwards and upper arms still, and flex your elbows to bring the dumbbells to shoulder height.   Lower them back down and repeat.

Keep your torso high, core tight

Seated hammer curls

Superset 1 full body home 2

Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch.

Sumo Pulse Squats

W4/D3: Full Body

Stephanie Bailey

*Challenging* but not complicated! I feel accomplished 💪🏽

Paige

Adria

W1/D1: Legs

NANCY

W1/D2: Upper Body

Terri

It was easy to follow but definitely made me tired in a good way! Lol

Jalesa

Zujeiry

W1/D3: Full Body

Great workout but damn you split squats 😫😫😫😫

W2/D1: Legs

This program is perfect for my finals week 😵 thank u for this great quick home workout, Janet 💕

W4/D3: Full Body

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