Name: Playbook - Kat W. - 30min AMRAP
Uploaded: 2024-02-01T11:27:09.996Z
Duration: 30 min
Description: 30min AMRAP

This workout is a starter AMRAP (as many rounds/reps as possible).

Follow the RX’d number of reps for each set. Move to the next exercise, complete those reps. This will be completed for time, as many rounds as you can until the clock run out. 

*Key note: while this is AMRAP, you’re number one focus should he moving at a pace that works for you, prioritizing safety in movement and mechanics. Start with light to medium weight. No heavier.

-Find a seat/box equal heigh to a natural/neutral squat
- Push your hips back as you come down
- Sit all the way down, lifting feet from ground briefly
- Can raise your arms for balance

Seated Squat

- Stand with your feet approx. shoulder width apart
- Step back, dropping back knee just slightly hovering above the ground at 90 degrees
- Return to starting position 
-Work both left and right sides for each set

Bodyweight reverse lunges

- Hold dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
-Complete total RX’d reps for both left and right feet each set (eg 16= 8 on each side)

Dumbbell forward lunge

- 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

Dumbbell wide bicep curls

- Begin with a dumbbell in both hands, feet about shoulder width apart
- Curl dumbbells towards your shoulders, locking elbows in place at the sides just above the hips 
- Slowly lower down until arms are fully extended

Repeat

Dumbbell bicep curls

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height, keeping elbows in line with shoulder caps
- Keep a slight bend at the elbow