Name: Playbook - Kelli Rose - W1/D5 Full Body
Uploaded: 2023-10-23T12:49:44.863Z
Duration: 75 min
Description: W1/D5 Full Body

In my case, it will help to see the way you are doing the exercise from different views.

Gabriela

Baylee

I did more than what was on the agenda but I got it done💪🏻

Caitlyn

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your sides
- Step forward with one leg, flexing the knees to drop your hips
- Descend until your rear knee nearly touches the ground
- Your posture should remain upright, and your front knee should be in line with your front foot
- Drive through the heel of your lead foot and extend both knees to raise yourself back up
- Step forward with your rear foot, repeating the lunge on the opposite leg
- Alternating back and forth, walking forward

Walking Lunges

- Position your feet in a B-Stance (a staggered stance positioning, with the leg in front acting as the working leg and taking on most of the weight, and other leg supporting)
- Hold a single dumbbell in the same hand as the supporting leg
- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbell until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Romanian Deadlift (RDL)

Superset 1

- Grab two dumbbells and get into an all-fours position with your knees and toes flexed and in contact with the floor
- Straighten your legs to lift your knees off of the ground so you end up in a pushup position
- Move your feet slightly wider than your hips for greater stability
- While maintaining your alignment, pull one dumbbell toward your hip by using your lat and bending your elbow
- Your shoulder blades should retract as you pull the dumbbell toward your hip
- Your upper arm should be in line with your body with a neutral wrist, hips and shoulders should be squared toward the floor
- Slowly return the dumbbell to the starting position
- Repeat the movement on the opposite side
- After you perform a row on each side, you've completed one full repetition

Renegade Row

- Stand up with your torso upright and a dumbbell in each hand being held at arm's length
- The elbows should be close to the torso
- The palms of the hands should be turned inward, facing the mid-line of your body
- While holding the upper arm stationary, curl the dumbbells while contracting the biceps as you breathe out
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level
- Press the dumbbells overhead
- Slowly reverse the movement back to starting position as your breathe in

Hammer Curl to Shoulder Press

- Get down on all fours, placing your hands slightly wider than your shoulders
- Straighten your arms and legs forming a straight line with your body from head to heels
- Engage your core (belly button to spine and tighten abdominals) and squeeze the glutes
- Keeping pressure through the hands, bend the elbows to lower the chest, hips, and head toward the ground together as one
- Get as close to the floor as possible
- Engage your chest and imagine you're pushing the ground away from you as you press yourself back up to starting position

Push Up

Mountain Climbers

Superset 2

- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control
- Stand tall, holding a dumbbell in each hand
- Maintaining a slight bend in the elbows, raise the dumbbells forward and up to shoulder height
- Lower the dumbbells with control

(1 lateral raise + 1 front raise = 1 rep)

Dumbbell Lateral to Front Raise

- Lay flat on your back with your arms extended straight back behind your head and your legs extended also
- As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position
- The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be reaching for your legs
- The upper torso should be off the floor
- While inhaling, lower your arms and legs back to the starting position

V-Ups

W1/D5 Full Body

First workout after surgery, I loved it. It was pretty difficult for my little muscles but cannot wait to see myself at the end of week 4.

Kimberly

Janet

Briana

W1/D1 Legs - quads, calves

I did this whole set slow and controlled and it was amazing!

Hazel

Jalen

W1/D2 Pull - back, biceps, shoulders

Sophie

W1/D3 Legs - glutes, hamstrings

Areli Vázquez

My shoulders are on 🔥🔥🔥 a good one!!

Victoria

W1/D4 Push - chest, triceps, shoulders

Some exercises are not for a begginer or someone who has not exercised in a long time ago. Maybe you could suggest variations

Fiona

W2/D1 Legs - quads, calves

Amazing!! The superset at the end was amazing but it hurt so bad🤣

W2/D2 Pull - back, biceps, shoulders

W2/D3 Legs - glutes, hamstrings

That was a good set with different exercises

Astric

W2/D4 Push - chest, triceps, shoulders

W2/D5 Full Body

Ok I got to say this has been one of my favorite leg workouts. Challenging BUT felt so good after.

Vanesa Heraldez

W3/D1 Legs - quads, calves

I love back and shoulders most and enjoy working them

The videos weren’t loading for the workout 🫠

W3/D2 Pull - back, biceps, shoulders

I officially won't be able to walk tomorrow. These workouts keep getting better 😩

W1/D5 Full Body

Community

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