Name: Playbook - Ridge Davis - W4/D1 FULL BODY A
Uploaded: 2021-01-18T11:45:08.062Z
Duration: 50 min
Description: W4/D1 FULL BODY A

Mollie

"- Stand with your feet slightly wider than hip-width apart, holding a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that one end of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward. This will be your starting position.
- Keeping your head facing forward, your back straight, and your chest high, squat down by bending your hips back while allowing knees to come forward slightly, keeping your back straight and knees pointed in the same direction as your feet. Descend until your thighs are at parallel, or just past parallel to floor.
- To return to the starting position, extend your knees and hips until your legs are straight. Repeat for the recommended number of reps."

DB Curl to Squat

"- Have a bench across your upper back, keeping your upper body rigid with abs engaged.
- Press into the floor to raise your hips straight up to the ceiling and squeeze your glutes."

Hip Thrusters

"- Start in a high plank, or push-up position with your feet slightly wider than hip width apart.
- Keep your lower back stable as you raise one hand to tap the opposite shoulder.
- Repeat on the opposite side."

Plank Shoulder Taps

CIRCUIT 1

"- Stand tall with a dumbbell in one hand, at your side.
- Slightly bend your knees and hips, keeping your chest tall.
- Explosively press the floor away, extending your ankles, knees and hips at the same time - driving the dumbbell up.
- Bend your elbow to catch the dumbbell on your shoulder, dipping gently to reduce impact.
- From your shoulder, press the dumbbell overhead before returning to the start position."

Single DB Clean to Press

- Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
- Keep your body straight at all times, and hold this position.
-Then transfer to your hands, then back down to starting position.

Travelling Plank

"- With a dumbbell in one hand and the palm facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up.
- The upper arm should be close to the torso and parallel to the floor while the forearm is pointing towards the floor as the hand holds the weight. Tip: There should be a 90-degree angle between the forearm and the upper arm. This is your starting position.
- Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arm is extended. Like many other arm exercises, only the forearm moves.
- After a second contraction at the top, slowly lower the dumbbell back to the starting position as you inhale.
- Repeat the movement for the prescribed amount of repetitions.
- Switch arms and repeat the exercise."

Tricep DB Kickbacks

CIRCUIT 2

Reverse Lunge:
"- Imagine your front foot is glued to the floor, stand tall, and step back a comfortable distance.
- Hold two dumbbells by your sides.
- To return to the standing position, press off of the front foot."

Lateral Raise:
"- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides."

DB Reverse Lunge + DB Lateral Raise

"- Start in a push-up position with your hands on dumbbells.
- Maintaining a flat back and braced core, pick one arm up, and row until your elbow is aligned with your ribs.
- Avoid leaning, rotating, or arching your back."

Renegade Rows

"- Start in an elbow plank - elbows on the ground, directly under your shoulders and knees straight.
- Then, roll into a side plank - when in a side plank, keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.
-Drop the hip and then being the hip back up

Side Plank Crunch

CIRCUIT 3

Starfish Crunch

Butterfly Crunches

CIRCUIT 4

W4/D1 FULL BODY A

Sommer

SO GOOD - I love feeling my entire body be pushed! 💪🏽🔥

Kat Kim

W1/D1 FULL BODY A

Just not ably to jump or in in apartment and gave up on last sets as result .  Tried modifying wish there was beginner version.

W4/D1 FULL BODY A

Community

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