Name: Playbook - Natalie Kimball - W5/D1 Full Body Weightlifting
Uploaded: 2023-03-11T02:11:59.293Z
Duration: 15 min
Description: W5/D1 Full Body Weightlifting

I love all the glute exercises! Already noticing changes!!!

Jennifer 

Each exercise will be 12 reps or 30 seconds. You can substitute Reverse Lunge to step-backs to bring it down a notch or add dumbbells to add resistance. Plank Jacks can be substituted for elevated planks. 

Sumo DB Deadlift 
Reverse Lunge to high knee
Reverse Lunge to high knee
Plank Jacks 
Glute Bridge

You can substitute Reverse Lunge to step-backs to bring it down a notch or add dumbbells to add resistance. Plank Jacks can be substituted for elevated planks.

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. Stand tall with your feet together and your arms down by your sides.

 2. Step back into a reverse lunge.

 3. Drive up from your lunge through your heel and bring your knee into a high knee position. 

Tips: Arms will move opposite of your leg (leg goes back/arm goes up), keep your hips back and your weight in your heels as you perform your lunge, pull your knee up through your core and squeeze your standing leg glute.

Reverse Lunge to high knee

1. Begin in a kneeling position. Bend your elbows to 90 degrees, position your shoulders directly over your elbows and place your forearms on the floor.

2. Extend your legs behind you with toes tucked under to press into the plank. 

3. Jump outward and then inward into your plank position.

Tip: Refrain from sagging into one hip as your weight distribution changes with the kick backs

Plank Jacks

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)

Full Body Weightlifting

W5/D1 Full Body Weightlifting

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

Sarah Snipes

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

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! 🥵💪🏼

W5/D1 Full Body Weightlifting

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