Name: Playbook - Kehinde Anjorin - W3/D1 Total body strength
Uploaded: 2021-08-23T15:14:49.305Z
Duration: 60 min
Description: W3/D1 Total body strength

Good. I would make sure the video of you doing the exercise matches the instruction. For example, the incline pushup only shows you doing a regular pushup but it would be better if you showed it on a bench.

Rebecca

I took a break from my 1.0 program. It feels so good to get back to my strength training. 🔥🔥🔥💪🏽💦

Connie

Welcome to the BUILD FROM HOME 1.0 program. 

This program is a jump start beginner introduction to all my upcoming programs. It teaches you the fundamentals with a progressive training model.This program is a comprehensive program targets fat loss, muscles gain, movement competency and cardiovascular capacity. 

You can use dumbbells or kettlebells for this program. 

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

Superset 1 Lower body

A1 Goblet Squat 
A2  Kettlebell Deadlift 
A3  Alternating R-lunge

• Hold weight 2inches away from chest

• Tuck pelvis under slightly 

• Push your knees forward and seat your hips down

• Think of sitting your hips down not back

Tempo goblet squat

- Grasp a couple of dumbbells holding them by your side at arm's length.

- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. 

The knees should be slightly bent. This is your starting position.

- Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the hips while keeping your torso neutral.

- Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement. 

- Count to 4 secs as you lower the weight, slow and controlled. 

- Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.

- Repeat for the recommended amount of repetitions.

Kettlebell Deadlift

-Begin in a standing position. Your hands should hanging at your sides with weights. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

- Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 

- Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral or slightly forward. 

- After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.

- Repeat this on both legs for the prescribed reps.

Alternating reverse lunge

W3 D1 Lower body

Superset 2 Upper body 

B1 1/2 push ups 
B2 Kneeling KB PRESS
B3 BENT OVER ROW

- place your hands about 36 inches apart while holding your torso up at arms length and knees down.

- Next, lower yourself downward until your chest almost touches the bench as you inhale.

- Now breathe out and press your upper body back up to the starting position while squeezing your chest.

- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

1/2 push up on knees

* 1/2 Kneeling OHP

* Grab two kettlebells or dumbbells 

* Raise the weights to head height, the elbows in. 


- Pause, and slowly return the weight to the starting position.

Alternating overhead press

- Get into a kick stand position 

- Hold the dumbbell directly under your shoulder

- Pull the dumbbell to your hip, using your shoulder and elbow.

- Stop once your elbow is bent at 90 degrees and at your ribs, then slowly lower the dumbbell back.

- Keep a straight line from head to toe, abs tight and knees straight.

Alternating bent-over row

W3 D1 Upper Body

Superset 3 Power abs

C1 Hard style plank
C2 Bear plank shoulder taps
C3 KB dead-bugs

- Start in a forearm plank 

_ Shoulders should be directly above elbows

- Tuck your pelvis and squeeze your Glutes

Hard Style Plank

- Place hands and knees on mat, tuck pelvis under. 

- Push the floor away through the heels of your palms as you exhale. 

- Keep pelvis square to the mat.

Bear Plank Shoulder Taps

- lying face up on your mat with your arms in the air above your torso and your legs in the air with your knees bent at 90-degree angles. 

- Extend your  leg toward the floor in a slow and controlled fashion. Return to center and then repeat on the other side. 

- Keep pelvis tucked, be sure to reach with your arms to keep core engaged.

W3/D1 Total body strength

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