Name: Playbook - Tinesha Richardson-Trump - Legs & Shoulders
Uploaded: 2023-08-07T02:35:49.162Z
Duration: 30 min
Description: Legs & Shoulders

- Stand with two kettlebells in the rack position over a bench or the corner of a box
- Lower into a squat on the bench
- Stand up to the starting position
- Repeat for desired reps

Kettlebell front rack box squat

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- Step forward keeping your chest up

Backward lunge (left)

Backward lunge (right)

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Yoga ball Lying hamstring leg curls

-  From a seated position with a neutral spine and chest towards the floor
- With a dumbbell in each hand flex shoulders in a Y motion

Seated bent over dumbbell Y raises

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

- Lay down facing the ground at full body extension
- Activate your shoulders and lift your arms 
- In a circular motion rotate your hands out and down to your hips 
- Reverse movement

Mobility- Lying shoulder CARs

- Stand holding a kettlebell in one hand
- With the leg on the same side as the kettlebell perform calf raises 
- Lower and repeat
* Work both sides

KB calf raise

- Keep your arms extended in front of you 
- Rotate the plate from one side to the other
- Keep your core engaged