Name: Playbook - Coach Andy Gallagher - Workout of the Week #2 [DB]
Uploaded: 2024-09-05T22:33:56.512Z
Duration: 30 min
Description: Workout of the Week #2 [DB]

This is a 30 minute mobility and strength workout. Designed for someone who doesn’t have a lot of time and minimal equipment.


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This is a full body circuit workout. Start with doing 1 round of each exercise and then repeat for 4 rounds.

Focus on keeping good core engagement throughout each exercise. 

Take minimal rest in between each exercise and take 60 seconds rest between rounds.

Let’s go! 💪🏼

- Begin in a standing position with feet shoulder-width apart.
-Hinge at your hips, bending forward to touch the floor with your hands.
-Walk your hands forward until you are in a plank position.
-While in the plank position, lift your right hand and tap your left foot.
-Return your right hand to the plank position and repeat with the left hand tapping the right foot.
-Walk your hands back toward your feet and return to the standing position.
- Repeat the exercise for desired reps, focusing on controlled movements and engaging your core throughout
- 1 rep= walk out, tap each toe, walk back up

Walk out toe taps

-Start in a half-kneeling position with your right knee on the ground with one foot forward, forming a 90-degree angle.
- Hold a dumbbell or kettlebell on the same side as the lead foot, positioning it at shoulder height.
-Press the weight overhead, extending your arm fully.
-While pressing, engage your core and maintain a neutral spine.
-After the shoulder press, transition into a windmill movement by hinging at your hips and lowering your torso toward the opposite side of the front foot.
-Keep the weight overhead as you reach down towards the ground 
- Return to the starting position, maintaining control throughout the movements.
- Repeat the exercise for desired reps, then switch to the other side

Single arm overhead press w/ windmill

-Begin in a bear crawl position with your hands directly under your shoulders and knees hovering slightly above the ground.
-While maintaining the bear crawl position, pass a small object (ex. Dumbbell) from your right hand to your left hand and vice versa.
-Focus on stability and control during the pass-through motion.
-After completing the pass-throughs, transition into a kick-through movement.
-Lift your right hand and kick your left leg through the gap created, bringing it to the opposite side.
-Tap your left foot with your right hand while keeping your body off the ground.
-Return to the bear crawl position and repeat the process on the other side, kicking your right leg through and tapping your right foot with your left hand.
-Continue alternating between the bear crawl pass-through and kick-through toe tap, ensuring smooth and controlled movements.
- alternate for desired reps

Bear crawl pass through/kick through

- Start in a wide stance with a Dumbbell in one hand
- engage core and push into a lunge to the opposite side if where your dumbbell is. 
- reach the dumbbell to the opposite for keeping a flat back
- drive back up to your start position switch the dumbbell to the other hand and lunge toward the other side 
- alternate from side to side for desired reps

See-Saw lunge

Dumbbell circuit

Workout of the Week #2 [DB]

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]

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 #2 [DB]

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