Name: Playbook - Kiana Wood - full body
Uploaded: 2023-03-01T23:40:09.693Z
Duration: 40 min
Description: full body

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the dumbbells up engaging your chest
- Lower dumbbells, keep hips up

Dumbbell glute bridge press

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

1st set

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Starting with dumbbell on ground
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell alt. ground to overhead

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand curl the dumbbell to shoulder
- Reverse the movement back to starting position - alternate legs

Reverse lunge w/ dumbbell curl

- Start with your arms extended above your shoulders and a dumbbell in each hand, both knees at 90 degrees 
- Bend at the elbows lowering the dumbbells towards forehead (keep elbows tight together)
- extend one leg at a time, bring everything back to starting point simultaneously

full body

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