Name: Playbook - Coach Andy Gallagher - Workout of the Week #1 [DB/KB]
Uploaded: 2024-09-05T22:33:56.523Z
Duration: 40 min
Description: Workout of the Week #1 [DB/KB]

This is a full body strength circuit. Only 1 Dumbbell is needed for each exercise. 

Do the Protean warmup first to get your body mobile before moving onto the strength component. 

Beginners: 3 rounds
Intermediate: 4 rounds
Advanced: 5 rounds

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Full body warmup. Work through this circuit once. Try to not rest in between exercises.

- Begin on your hands and knees
- Round your back and tuck your chin (breath out)
- Arch your back and look forward (breath in)
- move slowly

Cat/Cow

- begin on all fours
- elevate one hand and reach it though the opposite side
- close hands together
- and rotate the top hand to the ceiling
- take a few breaths
- place top hand back to the ground
- push through the top hand to initiate counter twist
- repeat on other side

Thread the needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- keep core engaged
- reach fingers and toes away from each other
- engage glute and quad on extended leg
- alternate for desired reps

Bird dog

- start in a plank
- step one foot forward next to hand
- keep back leg straight
- engage core, push ground away from you with hand
- Rotate open towards front leg
- rotate back down and reach elbow toward ground
- perform on one side for desired reps and repeat on other side

Worlds greatest stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bride

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- alternate for desired rep

Dead bug

- start with knees above hips
- take a deep breath in 
- as you breath out, let knees drop to one side
- keep shoulders flat to ground
- extend too leg to stretch hamstring 
- Rotate back and forth for desired reps

Windshield wipers

Protean Warmup (all levels)

Perform in a circuit. Do one round of each exercise and repeat for 4 rounds. 

Focus on keeping good core engagement throughout each exercise. 

Take minimal rest between exercises and rest 60 seconds after each round.

- Lay on your back with your arms extended overhead and your legs at a 90 degree angle
-Lower your opposite leg and arm at the same time
- drive back up together 
- perform for desired reps and switch sides

Single arm DB Deadbug press

- Begin in a kickstand position
- DB opposite of front leg
- hinge at the hips 
- at the bottom of your hinge perform a row
- engage glutes to drive back up which equal one rep
- perform for desired reps and switch sides

kickstand Hip hinge w/ single arm DB row

- press DB overhead
- engage core
- alternate marching legs for desired reps
- then switch DB to other arm and repeat

Overhead alternating single arm DB march

-start by hold the DB on the ends
- have DB in a half curl
- engage core
- do a Stepback lunge with one side
- keep back knee hovering over the ground and twist slightly over the front leg
- alternate Stepback legs 
-perform for desired reps

DB Reverse lunge w/ twist

DB Full Body Circuit

Workout of the Week #1 [DB/KB]

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

Workout Of the Week #5

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 #1 [DB/KB]

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