Name: Playbook - Klabera Komini - Week of 6.24.24. - DB fully body
Uploaded: 2024-12-30T10:42:07.180Z
Duration: 40 min
Description: Week of 6.24.24. - DB fully body

Still can’t do that bear crawl, but I’m trying. 😁

Kate

Complete this full body dumbbell workout! 

You’ll start with a quick warmup & go into 3 rounds of a dumbbell circuit. 

Finish with unilateral work (of course). 

Cool down with one of my mobility “movement of the week” videos ☺️

Dynamic hamstring stretch

Start with standing leg flat to the floor and free leg behind like a “kickstand” 
Extend leg backwards and allow standing knee to BEND! 
Reach with the opposite arm 
On the way up - drive free leg forward to 90 degrees. 
Hinge at hips to repeat motion.

Single leg deadlift - knee drive

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Complete this dumbbell circuit for 3 rounds.

Start with one dumbbell laterally in hands 
Curl it up to the collarbone 
Lower hips to squat position 
Come through full extension and extend dumbbell overhead

Repeat

Dumbbell curl - squat - press

1 DB - RDL to Row

Rack dumbbells to shoulders 
Lower down to squat and hold for 3 seconds 
Push the floor away to stand to full extension

Dumbbell front squat w/ pause

- Place your feet hip-width apart - dumbbell in one hand 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

If you are stepping to the right - dumbbell is in LEFT hand. And vice versa ☺️

Dumbbell lateral lunge

Start in high plank with dumbbell to the side 
Reach with opposite arm to grab dumbbell and bring to opposite side 
Switch arms and repeat 

Keep hips as still as possible!

Dumbbell high plank crossover

Alternating shoulder press

DB Circuit

SLDL - Row

Week of 6.24.24. - DB fully body

Ohhhh this had everything…cardio, weights, core. My butt started burning DURING the workout. Imma be sore tomorrow 😅

Bridget

Week of 12.23.24 - Christmas Week Full Body

Those inchworms were killer. Started out easy but I was sweating at the end!

Week of 12.16.24 - Upper body - pull focus

A burner. I’m going to feel that in my side abs tomorrow 🥴

Week of 12.9.24 - lower body + core

Week of 12.2.24 - Full Body DB

Ellen

I’m so sweaty omg. Those side to side jumps were trickier than I was expecting. Def need to work on dat lateral agility!

Week of 11.25.24 - Full Body KB + Agility

I was shocked I was able to do the single leg box jumps! Yay me!

Week of 11.18.24 - Plyometrics & Core

Astrid Jasmine

WOTW coming in clutch when I needed a quick but sweaty workout!

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Pamela

Week of 10.7.24 - Plyometrics workout 👀

Week of 9.30.24 - Quick DB circuit

9.23.24 - unilateral strength + core

Week of 9.16.24 - Unilateral Strength - KB

Week of 9.9.24 - full body KB + agility

I have arthritis in my IS joints so sit-ups are painful. Suggestions for alternative to kb sit-ups?

Week of 9.2.24 - Functional Core Circuit

Week of 8.26.24 - QUICK ab lines

Week of 8.19.24 - Lower Body Activation - Follow Along

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Week of 6.3.24 - Solid lower body

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Loved it! It burnt but not too much❤️

Zoja

Week of 5.6.24 - Circuit

Mackenzie

Week of 4.29.24 - KB circuit & Bodyweight Abs

Week of 4.22.24 - Balance Workout

Week of 4.15.24 - full body strength & mobility

Week of 4.8.24 - Full Body Strength & Core

Great workout. Question: if you don’t have a bench or a chair to step on to, what is an alternative? I was using the stairwell in my building, but was asked to stop. Thanks!

Week of 4.1.24 - Lift & Core

Week of 3.25.24 - Mobility & Strength

Week of 3.18.24 - Lower Body Strength

Week of 3.11.24 - Full Body HIIT

Week of 3.4.24 - Unilateral Dumbbell

Week of 2.25.24

Week of 2.19.24 - 15 minute AMRAP BODYWEIGHT

Week of 2.11.24 - Full Body

Oriya

Week of 2.5.24

Great! Sometimes I feel like I’m not doing it right though.

Jessica Lynn

Week of 1.29.24

Week of 1.22.24 - Unilateral Focus

The adductor raises were harder than I thought they’d be. I made it even more challenging by using ankle weights. Hit all the lower body groups in this quick workout! I’m going to pair it with weekly movement.

Week of 6.24.24. - DB fully body

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