Name: Playbook - Natalie Kimball - W2/D1 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.231Z
Duration: 15 min
Description: W2/D1 Full Body Weightlifting

Sarah Snipes

Diana Wade

Focus is back and glutes and stability. 12 reps of each 5x through.To modify the bulgarian split squats you can do a split lunge or step backs to high knees. You can modify squat to press with a squat to bicep curl. Take as much or as little rest as you need. To keep this workout under 15 minutes rest for 30 seconds when youve completed 5 rounds.

DB Deadlift 
Bulgarian Split Squat L 
Bulgarian Split Squat R 
Squat to Press L
Squat to Press R

*When you see an exercise repeated its so that you perform it on the other side*

To modify the Bulgarian split squats you can do a split lunge or step back to high knees. You can modify the squat to press with a squat to bicep curl. Take as much or as little rest as you need. To keep this workout under 15 minutes rest for 30 seconds when you've completed 5 rounds.

1. Place the Dumbbell or KB between your feet, position your feet slightly wider than hip width apart. 

2. Hinge your hips back as if you were trying to touch your glutes to wall behind you. When gripping the kettle bell pretend as if you were trying to bend the kettlebell handle in half to engage your back. If holding a dumbbell bring your hands to the outside and draw your shoulders down and back

3. Brace your core, pull your shoulders down and back and maintain complete spinal alignment as you squeeze your glutes and come to a standing position. Repeat.

Tip. Draw up and in on your core and check to see if you have tension on your glutes before every lift.

Deadlift (Dumbbell)

1) Extend your right leg behind you and rest your foot on a bench, couch, or box behind you.  

2) Draw your shoulders down and back and keep your arms relaxed. Hinge at your hips bringing slightly and bring your torso forward to engage the glutes.  (Keep your torso upright to engage more of the quads.) 

3. Slowly lower your right knee until you're one to two inches above the ground. Engaging your glutes press primarily through the right heel until you come to standing.

Repeat on the other side.

Tip. Keep your knee mid-foot or wider to engage the glutes.  

You can modify this move to a reverse lunge.

Bulgarian Split Squat (BW)

1. Descend into a squat with a dumbbell resting on your shoulder. Start the movement by pushing your hips and glutes back.

2. End position is when your thighs are parallel with the floor or just before your lower back rounds. 

3. As you come to a standing position maintain core tightness and press the dumbbell straight up while maintaining your rib cage down so as not to flare or over arch the back. The target here is the shoulders and the legs.

 Tip: Use the upward momentum of the squat to press the dumbbells up.

Single Arm Squat and Press

Focus is back and stability

W2/D1 Full Body Weightlifting

Good, didn't have weights just yet but should have them for tomorrow

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

W1/D3 HIIT

This HIIT workout is no joke! 🥵 Thanks for the burner!

Jennifer 

Nikki

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W2/D1 Full Body Weightlifting

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