Name: Playbook - Sam Lodge - Home Studio Workout | Full Body
Uploaded: 2024-02-16T21:17:38.599Z
Duration: 50 min
Description: Home Studio Workout | Full Body

Great total body workout for home. Way to kickstart my day!!

Laura

Full-Body At Home Workout!
⚡️This workout starts and ends with a short class to follow along with me - in-between, is the self guided exercises to challenge you right at home!
⚡️This workout is the complete package; strength, cardio, core & even yoga to finish!
⚡️Big movers include SL Goblet Squat and some jumping exercises. 
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

⚡️Time to activate glutes & core for this workout

- Begin with hands behind head and feet hip width
- Press hips back and hinge forward
- Lift back up to standing and press hips forward
- Step one leg back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete 6 reps each leg alternating to 12 total

BW RDL to Alt. Reverse Lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Complete 30sec. each side

Banded clamshells

- Begin supine with knees bent 90 degrees and stability ball between thighs and forearms 
- Working in opposition, reach one arm and the opposite leg away from the ball
- Return to center keeping the resistance and pressing into the stability ball
- Complete 6 each / 12 total

Stability Ball Deadbugs

Warm-Up & Activation Circuit

⚡️Step-Ups 
⚡️Stability Ball Plank Circles

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell Box Step-Ups

- Start in a modified plank position with forearms on top of ball
- Protracting the shoulder churn the ball in a circle motion 
- Keep a neutral spine with hips and core tucked
- Complete 8-10 each direction

Stability Ball Plank Circles

Lower Pull/Upper Push Split

⚡️S.L. Goblet Pistols
⚡️DB BO Row
⚡️1/2 Turkish

- Begin with kettlebell in front of your chest and one foot elevated
- Push hips back and lower down until your glutes touch the box
- Press through your heel and stand back up to starting
* Complete 8 reps on each side

Kettlebell Goblet Box Pistol Squat

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Protract shoulder, press to forearm, palm, drive thru hips, then reverse and return to starting position
- Dumbbell remains overhead with shoulder pushing up
- Complete 5 reps each side

Dumbbell Half Turkish Get-Up

Lower Push/Upper Pull & Core

⚡️Hi Knee Shuffle
⚡️Squat Jacks
⚡️SL GB
⚡️Flutter Kicks

- Keep feet parallel and toes facing forward
- To modify, walk with the movement rather than sprinting thru it

1, 2, 3 Hi Knee Shuffle

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat Jacks

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete 6 each leg

Single Leg Glute Bridge

- Lay on your back with your legs elevated 
- Move your legs up and down rapidly
- Keep core tight and activated

Home Studio Workout | Full Body

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