Name: Playbook - Sierra Flint - Full Body Circuits
Uploaded: 2023-05-23T02:04:47.902Z
Duration: 35 min
Description: Full Body Circuits

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Curl to press

Explosive Step up

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

Circuit One

Squat + Deadlift

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- begin with feet wide 
- lower into a squat
- place hands on ground, slightly angled
- hop in a crescent moon pattern and land in a deep squat

Gorilla hops

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Full Body Circuits

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