Name: Playbook - Kehinde Anjorin - W3/D1 Total Body
Uploaded: 2021-03-03T04:42:37.598Z
Duration: 60 min
Description: W3/D1 Total Body

Welcome to the BUILD FROM HOME 2.0 program week 3

By now you have already completed BUILD FROM HOME 1.0 and now ready for the next progression. 

Here is how week 2 works. You will be repeating the same exercises from the previous week, the only change here is your weight. Be sure to increase your weight on each exercise by 5ibs. You will also notice your reps/sets have increased.

Equipment needed:

You can use dumbbells or kettlebells for this program. 

Make sure you are sharing your progress with me along the way…

Don’t forget to tag me on Instagram.

Let’s get it! Time to harness the power within. 

#thepowermethod

Superset 1 lower body

A1 kick-stand single leg squat 
A2 single leg deadlift 
A3 Walking lunges

- Grab two weight above your shoulders 

- Split your legs with the working leg in front

- Pushing your knees forward, seat your hips down.

Kick-stand SL squat

-Stand with both feet under hips. Shift your weight to the right leg, which should be nice and straight with a soft bend in the knee. 

- Begin to drive your left foot back like you're stamping the bottom of your foot on the wall behind you, keeping your leg straight. Simultaneously, slowly start hinging at the waist, tipping your torso forward until it’s almost parallel to the floor. 

- Keep your arms straight, at shoulder height, and perpendicular to the floor at all times. At the bottom of the position, your body should be in a straight line from the top of your head to the bottom of your left foot. 

-Then, begin pulling your left leg forward while keeping it straight, and lift your torso up until you’re standing again. That’s one rep. Repeat all reps on one side, then switch legs.

Single leg deadlift

- Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. 

- The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.

- Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side.

Walking lunges

W3 D1 Lower body

Superset 2 Upper body 

B1 Arnold press
B2 DB press hip bridge 
C3 Single arm bent-over row

- Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.


- In one motion, bring elbows out wide to sides while rotating hands so palms face forward and pressing the dumbbells overhead until arms are straight and biceps are by ears.
Pause, then reverse the movement to return to start. That's one rep.

Arnold press

- Lay flat on the ground, knees bent and feet planted on the floor.

- Press your hips toward the ceiling and hold them there.
- Hold a dumbbell on both hands, straight up toward the ceiling before lowering the dumbbell to your chest, upper arm 6"" away from your body.

- Gently touch your elbow to the floor before pressing back up.

DB press hip bridge

- Assume a standing position while holding a dumbbell in one hand with a neutral grip.

- Hinge forward until your torso is roughly 
parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.

- Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
Repeat for the desired number of repetitions on both sides.

Single arm bent-over row

W3 D1 Upper body

Superset 3 The gun show

A1 Single arm Arnold press
A2 DB lateral raise
A4 DB frontal raise

- The dumbbell should now be positioned directly in front of your left shoulder. Your back should be flat against the back rest and your feet firmly planted on the floor for stability. 

- This is the starting position for the exercise.
Keeping your eyes facing forwards, slowly raise the dumbbell in your left hand above your head while turning your wrist so that your palm is now facing forward (away from your body).  

- Keep raising the weight until your arm is almost fully extended.

- Do not pause at the top of the movement, and immediately begin lowering the dumbbell back down to the starting position - twisting at the wrist until your palm is facing your body once again.
Repeat for desired reps, and then repeat the exercise using your right arm.

DB single arm Arnold press

- Stand tall, a dumbbell in each hand. Arms are at your sides, palms facing in. 

- Position your feet roughly hip-distance apart. Check your posture—roll your shoulders back, engage your core, and look straight ahead.

- Raise your arms simultaneously just a couple inches out to each side and pause. 

- This momentary pause should help ensure you disengage your trapezius muscle from the movement, targeting the deltoids as intended.

- Lift the dumbbells up and out to each side, keeping your arms almost completely straight, stopping when your elbows reach shoulder-height and your body is forming a "T" shape. Breathe in as you lift.

- Pause and hold for a second at the top of the movement.

- Lower the weights slowly (take about twice as long to lower the weights as you took to lift them), bringing your arms back to your sides. Breathe out as you lower the dumbbells.

DB lateral raise single arm

- Grasp dumbbells in on hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.


- Raise dumbbell forward and upward until upper arms are above horizontal. Lower and repeat.

DB frontal raise single arm

W3 D1 The gun show

W3/D1 Total Body

Helen

Alini

W1/D1 Total Body

W1/D2 Conditioning

Super strong series! leg part I  only repeat 10x. Great Burn!

Qa22

W1/D3 Total body

My favourite one yet! 
Heads up, on the hollow holds the last three rounds have 30 reps not 30 seconds! 😃

Karin

W1/D4 conditioning

W1/D5 Total body

I did 12x reps instead of 15 and it was more than enough for me! xoxo thx

W2/D1 Total Body

Awesome! 
Any tips for sore wrists during planks/beads crawl?

W2/D2 Conditioning

W2/D3 Total body

W2/D4 conditioning

This workout was too long- took me 1 hr and 40 mins to complete:( 
Reducing the number of exercises that require both sides to be done would shorten the workout. 
Also, the explanations going with the lateral dumbell raise indicate using both arms but I assumed it was 1 arm at a time since that's what you were doing in the video. I can't remember if the same applied to the other shoulder exercise. 
I've never been able to do a push-up (even though I've played competitive sports all my life) so I just do a super modified push up with my knees on the ground and bum in the air - basically looks like I'm creating a table. 
Thanks Kehinde!

W3/D1 Total Body

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