Name: Playbook - Mia Falcone - Full Body - barbell & dumbbell
Uploaded: 2024-04-19T00:51:00.121Z
Duration: 60 min
Description: Full Body - barbell & dumbbell

5 mins - sub for other form of cardio if you do not have rower

Row erg

Complete 5 rounds and record your time! Try it again in a week or more and see if you can beat it!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Kneeling clean and press

Kettlebell swings

Dumbbell pull through

5 rounds for time

Cable chops

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Core

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Terri

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Grace

5 ROUNDS FOR TIME

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21-18-15-12-9-6-3

This was a GREAT full body!  Quick on time but if you have time to do all the rounds you won’t regret it!

Lexi

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Lauren

Turned this into a class circuit…amazing burn!

FULL BODY

Such a quick workout that kicked my 🍑!!! Loved it!!!

Leah Gallucci

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Packed a punch in such a short workout!!!👊🏼💥

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