Name: Playbook - The Fit Green Goddess - Mobility ⭐️total bodywork ⭐️conditioning
Uploaded: 2023-07-13T20:47:31.540Z
Duration: 65 min
Description: Mobility ⭐️total bodywork ⭐️conditioning

Tinamarie

This workout is my kind of workout. I love starting with mobility because it really gets the blood flowing and opens up all those tight areas in your body. You’re gonna work hard doing back squats, pull ups, dumbbell, pressing, and lots of heavy weights in this workout. You’ll finish with some heart pounding conditioning and this is a great way to walk out of the gym or out of your home gym or off the beach wherever you work out feeling amazing

6 moves 2 rounds

1. Wrist warm up.
2. Kettlebell arm bar.
3. Mountain climber.
4. Alternating floor scorpion.
5. Spine leaves.
6. Lean forward push ups.

Watch the video. Make sure that your elbows stay locked the whole entire movement. You will do six reps to the left six reps to the right and then when you twist your palm when your fingers are facing your body, you will do six reps of peeling your palm off the floor

Wrist warm up

Start with super light kettlebell. If you don’t have one, practice this move without it

KB arm bar

Mountain climber

Floor scorpion (alternating)

Spine waves

Lean forward pushup

MOBILITY

For round one, you will need a barbell, a squat rack, a pull up bar, elevation for your heels, as well as heavy dumbbells for a chest press. As I always say, listen to your body. Make sure that you execute perfect form, do not go through the movements, fast, and do not go through the movements super slow , go at a moderate tempo. You will do four rounds of this group of exercises.

- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat

Pull-ups

- 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

ROUND ONE

Around to you will need a step up riser just the riser itself. You will need to moderate kettle bells along with one heavier, kettle bell. He will also need dumbbells from the lighter to moderate weight.

Deficit kettlebell reverse lunge

1/2 kneeling shoulder press

- laying on a bench or the floor, dumbbells in each hand arms bent to 90 degrees.
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

ROUND TWO

Around three you will need to light to moderate dumbbells along with too heavy kettle bells, and a plate ranging from 15 to 25 pounds

Side lunge to reverse lunge complex

- 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

Plate halo

ROUND THREE

Time to finish this workout with an awesome finisher. 
Grab a towel grab your water and make sure your playlist is ready to fire you up! 

You’ll need a box for box jumps. You will need a moderate to heavy plate from your squat rack ranging anywhere from 15 to 25 pounds. You will also need a moderate to heavy set of dumbbells for side, lateral raises for your shoulders, along with a 25 to 30 pound medicine ball for overhead ball slams

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Plate ground to sky

- Raise keeping your arms extended
-don’t go higher than your shoulders

Side laterals using dumbbells

- Hold a medicine or slam ball with both hands and toss over your head. Don’t each your back. Use your arms.
- the ball will Slam on to the ground so you will turn around and squat down to pick it up
- repeat the movement

Over head Ball slam with squat

🔥FINISHER🔥

Mobility ⭐️total bodywork ⭐️conditioning

So nice to be back with my Tina workouts. I am on vacation and the resort gym had everything I needed. Love the full body workouts!

Mobility ⭐️total bodywork ⭐️conditioning

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