Name: Playbook - Lex Dreiss - Full body flex
Uploaded: 2021-01-18T11:46:52.752Z
Duration: 70 min
Description: Full body flex

Gym based workout for intermediate to advanced training ages. All moves can easily be scaled down or progressed.

Table top position press hands into knees, knees into hands and tuck the chin into the chest.

Iso crunch (2)

Arms and legs about 6 inches off of the ground, make sure your spine is making a C curve and the butt is tucked under.

Hollow hold

Holding your hollow hold, flutter your legs up an down

Hollow hold flutter kicks

Hands by your sides, lower your legs down and as you bring them up shoot the hips up with them.

Leg raises with a hip drive

Core

Start with the feet wide and the kettlebell a few feet in front of you. Tip the bell with your hand as you hinge, swing the bell back and abs as it comes forward squeeze the glutes.

Single Arm KB swing

Feet winder than hips distance high pull the kettlebell and rotate the elbow under quickly, so that the kettlebell lands lightly on the bicep.

Hang clean with KB

Weight racked on one side keep feet slightly wider than hips distance and knees over second toe.

Unilateral squat

In the front rack position with the weight, bend the knees and use your legs to drive the weight overhead into a locked out position.

Push press

Arm locked out overhead, step back into your lunge with the same leg as the arm locked out.

Overhead Reverse Lunges

Kettlebell Complex

Start with both dumbbells in front rack position and press overhead without using your legs.

DB Strict Press

Pick a pair of light dumbbells and keep the palms facing down. Keep a neutral stance, raise one arm out in front of you and the other one laterally.

Front to lateral raise

Shoulder superset

Starting from a dead hang from the bar, pull up chin over the bat and slowly lower down for about 3 seconds. Feel free to add a band if necessary.

Pull up with 3s eccentric

Barbell right below your traps, send one leg back in line with the hip. Lower back knee to the ground and then return to standing.

Barbell split squat

Hold the weight in the same hand as the leg that is going back. Start from hips distance send leg back toes facing down and the leg long, and reach the weight toward the opposite ankle. As you hinge allow the knee to bend naturally, don’t force it.

Full body flex

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