Name: Playbook - Libby Petrucci - Friday Full Body Jam
Uploaded: 2024-01-08T22:19:26.100Z
Duration: 47 min
Description: Friday Full Body Jam

Drop the weight from your hip thrusts this time and perform these exercises.

- Place your upper back on the pad or bench
- Stagger feet pressing through your front heel and back toes (majority of weight should be in front foot)
- do the same amount on each side.
Isolating the front foots flutes and hamstrings

B- Stance Hip thrust

- your shoulder blades are resting on a bench and you lift your hips toward the ceiling 
- this movement involves  a smaller range of motion and amount of power.
- you're going into a much shorter range of motion and targeting just the glutes

KAS Glute Bridge

Glute fun

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Perform a burpee
- Rotate your body 180 degrees and repeat

180 Burpee

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

25 circuit

- With dumbbells in both hands ,arms extended overhead 
- Walk 20 reps total

This uses more core stability and shoulder mobility. Start with one weight then add the other once comfortable

Dumbbell overhead walking lunges (double)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

*10 each arm*

Dumbbell snatch

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Bend your knees and sit your glutes back toward your heels
- Press forward back to high plank position
- Repeating the sequence for time or reps

Push-up + push back

- Begin with a dumbbell in each hand
- hinge forward 
- pull both dumbbells up towards your hips engaging your biceps and lats
- One dumbbell will hold at the top of the row engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps
- reps are for each arm!

Dumbbell ISO rows

Circuit BB

- Begin with a dumbbell in both hands and elbows close to your body
- Curl the dumbbells across body, and up toward your opposite shoulders
- Slowly lower down until arms are extended

* 10 reps per arm*

Dumbbell cross body bicep curls

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

*15 reps each side *

Low plank hip dips

- Perform wall sit holding weight in your hands,
- palms facing out, curl dumbbells toward shoulder
- alternating
- keep core strong and press belly button to the wall!
- perform 12 each arm

Friday Full Body Jam

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