Name: Playbook - Coach Andy Gallagher - Workout Of the Week #5
Uploaded: 2024-09-05T22:33:56.501Z
Duration: 30 min
Description: Workout Of the Week #5

This is a full body DB strength circuit💪🏼

Start with the walk out worlds greatest stretch. Performing for 3 minutes straight. Move slow and stretch as this is just a warmup for your strength circuit. 

Next work through your strength circuit performing 4 rounds of each exercise. Take 60 seconds rest after each 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

This a Full body dumbbell strength circuit. 

Perform one set of each exercise and then repeat for 4 rounds. Take minimal rest in between each exercise and 60 seconds rest after each round.

find a weight that is challenging for the desired rep count. Increase weight throughout if the first couple sets are easy.

Let's Go!!

-Start in a push-up position with wrists directly under shoulders
-Perform a push-up, lowering chest toward the floor while keeping core engaged and back flat
Push back up to starting position
-After completing the push-up, lift the dumbbell off the floor and pass it under your body to the other hand
-Repeat the push-up and pass the dumbbell back to the starting hand
-Continue alternating hands with each push-up 
-Complete for desired reps

DB Push-up pass thru w/ modification

- Hold a dumbbell in your right hand, stand on your left leg with a slight bend in your knee
- Keeping your back straight, hinge at your hips to lower the dumbbell towards your left foot, extending your right leg behind you for balance
-Return to standing position, keeping the dumbbell close to your body
- Perform a step-back lunge with your left leg, lowering your body until both knees are bent at 90-degree angles
- Push off with your left foot to return to the starting position
- alternate between each movement for desired reps. 1 rep = the RDL AND LUNGE
- complete reps on one side before switching to other leg

Single leg RDL + step back lunge

-Start in a half-kneeling position with your right knee on the ground and your left foot flat on the floor, holding a dumbbell in your right hand
-Keep your back straight and core engaged
Perform a clean by quickly pulling the dumbbell up towards your shoulder, using the momentum from your legs
-Once the dumbbell reaches shoulder height, press it overhead, fully extending your arm
-Slowly lower the dumbbell back to the starting position
-Complete the desired number of reps on one side before switching to the other side

Half kneeling DB clean + press

-Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs
-Hinge at the hips, lowering the dumbbells towards the floor while keeping your back straight and knees slightly bent
-Once you reach a comfortable stretch in your hamstrings, pause and engage your back muscles to perform a row, pulling the dumbbells towards your hips
-Lower the dumbbells back towards the floor and return to the starting position
-Keep your core engaged throughout the movement to maintain stability

DB RDL W/ Row

DB circuit

Workout Of the Week #5

Workout of the Week #11 (KB)

Workout of the week #10 (bands)

Workout of the week #9 (DB)

Workout of the week #8 (DB/KB)

Workout of the Week #7 (core/hips)

Workout of the week #6

Michelle Pepper

Work out of the week #4 [DB]

I did all but one with a little modification!

Tobi

Workout of the Week # 3 [KB]

Workout of the Week #2 [DB]

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.

Workout Of the Week #5

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