Name: Playbook - Maria Teixeira - Full Body
Uploaded: 2024-05-01T22:25:06.660Z
Duration: 30 min
Description: Full Body

Sasha

Super easier than I thought but still got a good workout in. I combined with a 20/30 mins full body yoga stretch before so I'm sure this amplified my workout.

Vanessa Flores

THE ROUTINE

- Elevated Single Leg Deadlift 3 x 10 each leg
- Single Leg Hip Thrust 3 x 15 each leg
- RDL 3 x 12
- Bent Over Arm Rows 3 x 12
- Single Arm Rows 3 x 10 each arm
- Elevated Alternating Leg Extension 3 x 30 seconds
- Elevated Alternating Toe Taps 3 x 30 seconds

10 reps each side
- Place a dumbbell outside your legs 
- Perform a deadlift with the dumbbell by hinging at the waist and slightly bending your knee
- Repeat for desired reps

Elevated Single Leg Deadlift

15 reps each side
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrust

- Place a dumbbell outside your legs 
- Perform a deadlift with the dumbbell by hinging at the waist and slightly bending your knees
- Repeat for desired reps

- Start with back flat
- Engaging lats, pull dumbbell bending at the elbows
- Stop when tricep is parallel to your back 
- Lower slowly with control

Bent Over Arm Rows

10 reps each side
- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

Single Arm Rows

- Alternate legs for given # of reps
- Lower slowly and squeeze at full contraction

Elevated Alternating Leg Extension

- Alternately bring your legs up and down
- Engage your core

Alternating Toe Taps

Full Body

Doesn’t really allow me to get into my usual grindemode amazing for beginners

Clara

Spring

Bodyweight HIIT/Cardio

Tiffany

Naiomy

Glutes & Core

What are some variations to mountain climber?

Definitely got a pump, but is there a chance to do some modifications to the jumping exercises?

Kicked my butt and in the best way 😆💯!!

Full Body

Community

More workouts from Maria Teixeira