Name: Playbook - Nikki Hoffmann - Functional Six
Uploaded: 2024-01-08T12:27:15.807Z
Duration: 30 min
Description: Functional Six

Functional Six consists of - six exercises performed for six reps each and repeated for six rounds.

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell Push Press

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell Floor Chest Press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Butterfly Sit-Up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Functional Six

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