Name: Playbook - Miranda Criner - 5x4 EMOM #2
Uploaded: 2024-01-12T17:50:26.772Z
Duration: 24 min
Description: 5x4 EMOM #2

- Push your hips backs as you come down and drive back up through the heels
- curls the dumbbells as you stand
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
- keeping the 90 degree angle lift elbows up and out meeting elbows to shoulder height

Dumbbell tricep kickbacks to bent arm elbow lift

- 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

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion
- press back up and rotate hands to have palms face one another and lower down in slow controlled motion

Dumbbell bridge chest press

- Begin with a kettlebell in hands and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
- Pull the kettlebell up to your shoulders, leading with your wrists
- Lower the dumbbells back down with control

5x4 EMOM #2

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