Name: Playbook - Tasha Pavlovich - Full Body - Abs Included
Uploaded: 2023-06-11T16:03:38.571Z
Duration: 60 min
Description: Full Body - Abs Included

Did as a class circuit…awesome workout!

Terri

- Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

- Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

- Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. 

- You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

- Pause for one second before slowly coming back down (ideally not touching the floor with your glutes).

Dumbbell Hip Thrust

- Setup in an upright position with your back against the pad and your spine neutral. (You can also try leaning your torso forward, to see which position allows you to “feel” it in your hips more).

- Exhale and push the legs apart as you open the pads.

- Once your hips are fully externally rotated, slowly return to the starting position.

- Repeat for the desired number of repetitions.

Hip Abduction

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell Gorilla Rows

- Begin in a standing position with a dumbbell in each hand. 

- Your arms should be hanging at your sides with your palms facing forward. 

- Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position.

- Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion.

- Execute the pressing movement by extending the arms, flexing and abducting the shoulders to rotate the arms as you press above your head.

- Pause at the top of the motion before reversing the movement to return to the starting position.

Dumbbell Bicep Curl to Press

- Press into your palms to lift your body and slide forward just far enough that your behind clears the edge of the chair.

- Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.

- Push yourself back up slowly until your arms are almost straight, and repeat.

Tricep Bench Dips

- Lie on your back on an exercise mat on the floor with your legs touching and fully extended and your arms extended outward with palms down.

- With your knees slightly bent, raise your legs straight up in the air until your feet are parallel with the floor.

- Reach your arms toward your feet, forming a 45 degree angle. Your head should still be on the floor. This is your starting position.

- Roll forward as you exhale, lifting your torso off the floor as you try to touch your toes with your fingers.

- Slowly reverse the motion back to the starting position.

Lying toe touches

- Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). 

- Engage your core. 

- Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. 

- Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. 

- Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees.

Reverse crunches

- To start, lie on your back with your feet separated and flat on the floor. Bend your knees at 90 degrees. Arms should be extended at your sides, fingers pointing downward.

- Lift your head to crunch forward towards your torso. You want to pull your bellybutton in towards your spine. As you hold this position, be sure to not tuck your chin down; you want your neck in a neutral position, eyes directed towards the ceiling. 

- Start reaching one hand at a time towards your heels in a swiveling or side bend motion.

- Continue to alternate each heel touch squeezing your oblique muscles.

- Each rep should be slow and controlled.

Full Body - Abs Included

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