Name: Playbook - Matt Fox - Dumbbell destroyer
Uploaded: 2023-12-22T05:17:08.321Z
Duration: 40 min
Description: Dumbbell destroyer

Remy

Those las 4 series of 200m were suicidal 🤯

Carlos

Simon

Mark

Work down the rep ladder as a super set. Complete for time. Rest only when needed!

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

Part 1

To do as a superset working down the rep ladder. Bent over row reps are each side

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell bent over rows

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Part 2

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control

hammer curls

Part 3 Dumbbell destroyer

Rowdy

Good combinations of exercises. Got a little bit of an ace in my lower back so I had to alternate somewhat.

Dumbbell destroyer

Community

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