Name: Playbook - Leticia Martinez - 45 min Full Body🔥
Uploaded: 2023-12-03T23:39:02.319Z
Duration: 30 min
Description: 45 min Full Body🔥

Get ready to get a good sweat going while feeling your best!

You will complete these 2 exercises before resting. There is no specific rest! I want you to rest until YOU feel comfortable going into the next set.

Place a resistance band six inches above your knees. Start standing, feet shoulder-width apart.
Hold one dumbbell vertically at your chest in a goblet-hold.
Bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in).
Press through your heels to stand tall, driving your hips forward to return to standing.

Banded Goblet Squats HOME

lace a resistance band six inches above your knees. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes).
Bend your knees to lower down into a loaded squat position. Weight in heels, chest up.
Hold this loaded squat position as you take two lateral steps to your right; stretching the band as far as you can.
Tap your left foot in, bringing it towards your right foot, maintaining a low squat position.
Then, take two lateral steps towards your left, maintaining tension across the band before bringing your right leg to the left to meet your outside foot.

Banded lateral walks

Superset 1

Start standing, feet under hips. Loop the resistance band between your thumbs and hold both hands overhead; arms fully extended overhead.
Keeping your left hand steady, pull your right elbow down and out, engaging your back muscles and pulling your shoulder blade down. Right arm should pull down to a 90-degree bend, shoulder and elbow parallel.
Slowly, release the tension, bringing your right hand back to the starting position with control.
Then, repeat with your left arm, alternating sides with each pull down.

Banded lat pulldown

Hinge at the hips until your torso is parallel to the floor (neck in line with your spine, flat back, belly pulled in).
Hold this bent over position while performing a row with a single dumbbell. Pull the dumbbell in your right hand back towards your right hip; squeezing your back muscles. Control the dumbbell back down to the starting position.
Press through your heels to stand tall, returning to starting position.

Dumbbell RDL into row

Superset 2

Hold a plank position, tap opposite shoulder and bring back to starting position. You will alternating until all 10 reps are completed. 10 reps in total. Modify on knees if needed.

Shoulder taps

Start in a table top position, quadruped on all fours, shoulders stacked over wrists and hips stacked over knees.
Tuck your toes under and lift your knees one inch off the mat, finding a bear crawl position with abs engaged. Belly button drawn in towards spine. Hold for a three-count.
Then, walk your hands back to meet your feet and plant your heels firmly on the ground.
Drive through the heels to stand tall, raising your arms overhead before returning to start by finding a table top position, quadruped on all fours again.

Walk out into 3 second bear hold

Superset 3

Start in a wide stance, feet outside of hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell horizontally in your hands between your legs.
Hinge forward at the hips, coming slightly past your knee to get a big stretch in your hamstrings. From here come back to the starting point. Make sure you do not overextend your back at the top!

Dumbbell Sumo RDL

Stand tall with your feet shoulder-width apart, toes facing forward. Hold one dumbbell vertically between both hands.
With a slight bend in your knees and weight in your heels, hinge at your hips, pushing your butt back towards the wall behind you.
Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the dumbbell up to shoulder height. Think long, loose arms (your arms are just a vehicle for moving the weight, your hips and glutes generate the power).
As the dumbbell begins to descend, think of catching the weight with your hip hinge, loading the glutes and hamstrings.

Dumbbell Swings

Superset 4

Start standing, holding a dumbbell in each hand, palms facing in towards each other.
Squeeze your arms to curl the dumbbells up towards shoulder level. Focus on keeping your elbows in line with your body rather than letting them swing forward or back.
With control, lower the dumbbells back down to starting position. Repeat for a total of two bicep curls.
On the second curl, hold the dumbbells at your shoulder height and press straight overhead, performing an overhead shoulder press.

2 bicep curls into press

Start kneeling, knees under hips, toes curled underneath you, holding one dumbbell horizontally at your chest.
Sit back onto your heels, then squeeze your quads and glutes to pull your body upright. As you thrust your hips forward (stacking hips over knees), push the dumbbell overhead directly above your shoulders, performing a shoulder press.
Hold at the top of your shoulder press and perform two overhead tricep extensions by bending your elbows to lower the weight towards your head. Aim for 90-degree bends in each elbow.
Return to the starting position and repeat.
Thursting, pressing and extension =1 rep.

Thrust press into tricep extension

Superset 5

You will complete the one exercise for 1 minute for a total of 2 rounds! take it slow and controlled and feel the glutes!!

Wrap a band just above your knees and start in a supine position on the floor with your arms at a 45 degree angle relative to your torso. Bridge your hips up by squeezing your glutes and driving your heels into the floor. Push out slightly on the band as you bridge up.

45 min Full Body🔥

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