Name: Playbook - Coach Andy Gallagher - Work out of the week #4 [DB]
Uploaded: 2024-09-05T22:33:56.505Z
Duration: 35 min
Description: Work out of the week #4 [DB]

Michelle Pepper

Full body strength workout: 

-Start with the walkout world’s greatest stretch. Perform continuously for 3 minutes. Move slow and stretchy, as this is just a warmup trying to get the blood flowing and the body mobile. 

-Next move onto your strength circuit. Perform one set of each exercise and repeat for 4 rounds! Take minimal rest between each exercise and 60 seconds rest between rounds. 

Let’s go!!🤙🏼

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- start in a standing position 
- hinge at the hips to bring hands to the ground.
- walkout hands out into a plank position
- jump one foot forward while maintaining core engagement 
- rotate the same side arm up to the sky while pushing into the ground with the planted arm
- rotate arm back pushing the elbow Al close to the ground as possible
- then hinge your hip and engage your quad and straighten the front leg as much as possible 
- walk hands back and repeat on the other side

Walkout worlds greatest stretch

Perform in a circuit: do one round of each exercise and then repeat for 4 rounds.

Focus on core engagement. Find an appropriate weight that challenges you for the DB movements. 

Let’s go!

-Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides.
-Engage your core and keep your chest lifted throughout the exercise.
-Begin by performing a static curl, bending your elbows to bring the dumbbells towards your shoulders while keeping your upper arms stationary.
-Hold the curl position at 90 degrees to engage your biceps fully.
-While holding the curl, take a step back with your right foot into a reverse lunge, lowering your body until both knees are bent at a 90-degree angle.
-Ensure your front knee is aligned with your ankle and your back knee is hovering just above the ground.
-Push through your front heel to return to the starting position, simultaneously lowering the dumbbells back down.
-Then switch feet and reverse lunge on the opposite side, stepping back with your left foot this time.
-Continue alternating lunges for the desired number of repetitions or time. Aim for controlled movements and maintain proper form throughout the exercise.

Static Curl w/ alternating reverse lunge

-Start in a tabletop position on the floor, with your hands directly under your shoulders and your knees bent at a 90-degree angle under your hips.
-Lift your knees a few inches off the ground, creating a slight hover or "bear crawl" position.
Engage your core and keep your back flat throughout the exercise.
-Hold this static bear crawl position, maintaining stability and balance.
-While keeping your lower body stable, begin by tapping your right hand to your left knee, bringing them together under your body.
-Return your right hand to the starting position and repeat the movement on the opposite side, tapping your left hand to your right knee.
-Continue alternating between tapping your hands to the opposite knees while holding the static bear crawl position.
-Aim to keep your movements controlled and your core engaged throughout the exercise.
Perform the static bear crawl position with knee taps for the desired number of repetitions or time, focusing on maintaining proper form and stability.

Bear Crawl knee taps

-Start by lying face down on the floor with your arms extended overhead and your legs straight.
-Engage your core muscles to stabilize your spine and pelvis.
-Lift your right arm and left leg simultaneously, keeping them straight and in line with your body.
-Hold this position for a moment, focusing on squeezing your glutes and lower back muscles to lift your leg and arm higher.
-Lower your right arm and left leg back to the starting position.
-Repeat the movement on the opposite side, lifting your left arm and right leg while keeping the rest of your body stable.
-Continue alternating between lifting your opposite arm and leg in a controlled manner.
Aim to maintain a steady pace and focus on keeping your movements smooth and controlled throughout the exercise.
-Perform the alternating Superman exercise for the desired number of repetitions or time, focusing on engaging your core and back muscles effectively.

Alternating Supermans

-Begin by kneeling on one knee with the other foot flat on the ground, creating a half kneeling position.
-Hold a dumbbell with both hands, grasping each end of the dumbbell.
-Engage your core muscles to stabilize your torso and maintain an upright posture.
-Start with the dumbbell positioned above one shoulder, with your arms slightly bent.
-Keeping your core engaged, twist your torso and lower the dumbbell diagonally across your body towards the opposite hip.
-Maintain control as you lower the dumbbell, feeling the rotation in your torso and engaging your oblique muscles.
-Reverse the movement, driving through your core to return the dumbbell to the starting position above your shoulder.
-Perform the movement in a smooth and controlled manner, focusing on maintaining proper form and stability throughout.
-After completing the desired number of repetitions on one side, switch to the other side and repeat the exercise.
-Aim for controlled movements and focus on engaging your core muscles throughout the exercise for maximum effectiveness.

Half kneeling Dumbbell wood chopper

Strength circuit (DB, BW)

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I did all but one with a little modification!

Tobi

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Had sciatica last year and struggling to find a workout where I can start training my legs and not feel hurt. The full body workout was awesome. Strenuous but also safe.

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Community

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