Name: Playbook - Brad and Jess Gouthro - Fervent
Uploaded: 2022-12-26T14:16:12.028Z
Duration: 45 min
Description: Fervent

5 reps per arm
Tempo: 3010
1. Lie down with your back against a flat bench with the dumbbells extended above your chest, with a neutral grip, meaning your palms are facing in.
2. Tighten your core, then under control, bend your elbow to lower one dumbbell down towards your chest, while keeping the other dumbbell pressed into the air.
3. Press the dumbbell back to the starting position then alternate by lowering the opposite arm while you keep the first dumbbell pressed into the air.
4. Continue alternating both arms independently .

Alternating Dumbbell Flat Bench Press With Neutral Grip

5 reps/side
Tempo: 1010
1. Hold a dumbbell in each arm and stand to the side of a bench or step.
2. With your core engaged, cross the outside leg in front of the leg next to the bench and step up onto the bench.
3. Press down on the bench with your foot to bring your body up until your other leg is straight with the bench leg.
4. Reverse the movement by crossing the free standing leg behind the leg on the bench to go back to the floor.
5. Repeat, then switch legs.

Crossover Dumbbell Step Up

Tempo: 10X0

1. With a shoulder width stance, hold a pair of dumbbells with a palms facing grip with elbows bent just outside of the front of your shoulders.
2. Slightly dip down by bending your knees then explosively push your feet through the ground as you stand back up and press the dumbbells straight up over your shoulders.
3. Lower the dumbbells back to starting position and repeat the same movement.

Dumbbell Push Press

5 reps per side
Tempo: 2011
1. While standing, hold a pair of dumbbells by your sides with a palms facing in grip.
2. Keeping your core contracted, take one step forward with one leg and make the descent into the lunge. 
3. Your front thigh should be parallel to the ground and you back knee should be hovering just above the floor, with your upper body upright and perpendicular to the ground.
4. While you’re in the lunge position, immediately extend your arms and raise the dumbbells in front of your body, then lower them back down and stand back up.
5. Complete another lunge with the opposite leg and continue alternating sides for reps.

Alternating Dumbbell Forward Lunge With Front Raise

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