Name: Playbook - Natalie Kimball - W2/D3 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.239Z
Duration: 15 min
Description: W2/D3 Full Body Weightlifting

Sarah Snipes

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! 💪🏼

Jennifer 

Focus is back and glutes.12 reps of each 5x through, dealers choice! Take as much or as little rest as you need. To keep this workout under 15 minutes rest for 30 seconds after each round of  5.

Glute Bridge 
Sumo DB Deadlift 
Pulse Squats 
S/A Row L 
S/A Row R

You can raise your glute bridge to a bench if you would like to keep from having to go to the ground each round.

1. The target here is the glutes. Bend your knees so that your feet are flat on the floor at about hip-width apart. Your entire spine should be resting against the floor in a neutral, un-arched position. 

2. Exhale completely, flatten your stomach, and brace your abdominal muscles. As you continue to engage your core, you will lift by extending from your hips.  

3. Drive down into the floor by pushing your heels from big toe to heel. Squeeze your glutes as tight as you can to raise your hips off the floor. The rep has been completed when your hips and thighs are straight in line with each other.

 4. Slowly lower yourself back and star down to the starting position while maintaining spinal alignment. Lower your body with control. You can also try bringing the heels closer to the glutes to get more glute activation.

Glute Bridge (Floor)

1. Place the KB or DB in between the arches of your feet, position your feet wide and push your knees out until they're in alignment with the middle of your foot. (If your knees aren't tracking mid-foot they're too wide.) 

2. Hinge your hips back and grip the hand pretend as if you were trying to bend the barbell in half, this engages your back.

 3. Brace your core, pull your shoulders down and back, feel tension on your glutes, and push your knees out as you come to a standing position. Repeat. Tip. Draw up and in on your core and check to see if you have tension in your glutes before every lift. Always make sure the knees are in alignment with the toes. Pressing the knees out on the upward motion and out downward motion is very helpful. 

Tip: If you're out of alignment bring your stance in more narrow. Wide stance deadlifts require a lot of mobility.

Sumo DB Deadlift

1. Start with feet shoulder-width apart or slightly wider; toes can be straight forward or pointed slightly out.

 2. Drive the hips back and then allow the knees to track forward as you descend into your squat. 

3. When your thighs reach parallel, draw your core up and in, engage your glutes and press your knees out as you come into your squat position. At the bottom of the squat find control as you pulse a few inches up and down for the entire exercise. 

Tip: Press the knees out as you come up and as you go down to get more glute engagement

Pulse Squats

*When performing single-side exercises you will see the exercise repeated- make sure to repeat on the other side. *

1. Find an object to rest your hand on about knee height and get into a runner's lunge.

2. Grab your dumbbell and pull your elbow towards your opposite back pocket into a row.

3. Bring your dumbbell back to starting position keeping your shoulders square.

Tips: Don't let your shoulders round or sag one below the other at the bottom of the movement.

Single Arm Row (DB)

Full Body Weightlifting

W2/D3 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!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

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

Nikki

W2/D2 HIIT

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/D3 Full Body Weightlifting

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