Name: Playbook - McKenna Pou - 30 min or less full body
Uploaded: 2024-04-03T05:56:26.673Z
Duration: 30 min
Description: 30 min or less full body

Kerri

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- 12 reps total

Dumbbell double walking lunges

Romanian deadlift ss walking lunge

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Lower with a slow controlled motion

Dumbbell glute bridge press

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

Glute bridge ss hip thrust

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

Do not lift past shoulder
-if you experience any discomfort in shoulders while doing this move, try going slightly lower 
-set shoulders back and down

Dumbbell fly

Push up ss rear fly

These are a core exercise 
-keep core engaged and work the movement slowly. 
-if you notice any deep shaking in your core, that’s a good thing! It means it’s working :)

Dead bug core

-30 seconds each side : meaning each side will get 2 rounds of 30 seconds. Altogether completing 4 rounds of work 
-keep foot low to the ground, can use a slider if you’d like
-keep core engaged and don’t let back arch when the foot goes back

Sliding birddog

You can do these supported as shown or off of toes! 
WORK BOTH SIDES
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques

30 min or less full body

Community

More workouts from McKenna Pou