Name: Playbook - Kari Moulton - W2/D4 Full Body
Uploaded: 2022-10-25T14:08:41.500Z
Duration: 60 min
Description: W2/D4 Full Body

Complete 1 round of Deadlifts between each circuit. Each set of deadlifts, decrease weight as reps increase.

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤Kari

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Strength

- Begin holding a kettlebell in front of you feet hip width
- Press hips back and lower kettlebell down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

- 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
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

Circuit

- Standing with legs shoulder width apart, hold two dumbbells, supinated grip, at your sides
- Engaging your shoulders, raise dumbbells laterally all the way to overhead in a half circles
- Depress your shoulder blades and keep shoulders away from your ears as they engage

Dumbbell Circles

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Push Press

- Holding a plate at your chest, step forward into a lunge
- In the lunge position with front one bent at 90°, twist toward front leg
- Return to center and pressing off the from foot step back up into the start position
- Repeat on the opposite side, always twisting toward the front leg
- Repeat for remaining reps

Plate Forward Lunge Twist

- Remaining in a squat, step one foot forward at a time

Duck Walk

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells wide, out and up toward your shoulders
- Slowly lower down until arms are extended

Wide Bicep Curls

- With knees slight bent, dumbbells in either hand palms facing in, draw elbows back bringing the dumbbells near your stomach
- One at a time, pump arms back in the same motion as running while remaining in one place, using your core and legs to stabilize 
- Complete for remaining reps/ time

Running Curl

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Rocks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Hold your legs extended up, holding one dumbbell out in front of you
- Sit up and reach the dumbbell to your toes using your core

W2/D4 Full Body

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