Name: Playbook - Coach Andy Gallagher - Workout of the week #8 (DB/KB)
Uploaded: 2024-03-23T16:28:23.634Z
Duration: 35 min
Description: Workout of the week #8 (DB/KB)

This workout can be done anywhere you have some space to move your body. All you need is a dumbbell or a kettlebell, and a foam roller (can be done w/o foam roller). It is a full body focused workout. 
Do this workout in a circuit. So complete one round of each exercise and repeat three more times for a total of four rounds. Take minimal rest in between exercises and 60 seconds rest after each round.

Start with the warmup:
2 minutes of walkout to worlds greatest stretch

Circuit:
1. Bearcrawl pass through w/ kickback (12 reps) 
2. Single arm press on FR w/ March (12 reps/side)
3. Back extensions w/ Y’s and T’s (8 reps)
4. Reverse lunge w/ overhead press (12 reps/side)

Let’s go!!

- 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 is a full body circuit. Perform 1 set of each exercise and repeat for 4 rounds.

Each exercise can be completed with a KB instead of a DB if that’s what you have. 

Find a challenging weight for each exercise and increase the weight throughout if necessary.

-Start in a bear crawl position, with your hands directly under your shoulders and your knees bent at a 90-degree angle, hovering slightly off the ground.
-With the dumbbell on one side, pass it under your body to the opposite side, maintaining a stable core and avoiding any rotation or shifting in your hips.
-Once you've passed the dumbbell to the other side, lift the same side leg (the one you passed the dumbbell to) off the ground and extend it straight back behind you, performing a donkey kick.
-Return the leg to the starting position and pass the dumbbell back to the original hand.
-Repeat the pass through and donkey kick on the same side for the desired number of repetitions, then switch sides.

Bear Crawl pass through w/ kickback

-Lie on a foam roller positioned lengthwise along your spine, keeping your head and hips supported.
-Hold a dumbbell in one hand, Elevate your opposite leg (from the pressing arm) off the ground, elevated at a 90-degree angle from your body.
-Press the dumbbell upward, extending your arm fully without locking the elbow, keeping your core engaged and back supported by the foam roller.
-Repeat for the desired number of reps, then switch sides.

Single arm press on foam roller w/ March

-Start by lying face down on the floor with a dumbbell placed outside your arms
-Position the dumbbell so that your arms can lift over it during the exercise.
-Keep your legs straight and together, toes pointed toward the floor.
-Engage your core and glutes to lift your chest and arms off the floor, raising your arms over the dumbbell in a Y position.
-Lower your arms back toward the floor, then raise them again, this time moving them over the dumbbell in a T position.
-Continue alternating between the Y and T raises while keeping your chest and legs lifted off the floor.
-Focus on squeezing your shoulder blades together and keeping your neck in a neutral position.
- 1 rep equals a Y plus a T raise. 
- Repeat for the desired number of repetitions.

Floor Back Extention Y’s and T’s

- From a standing position step back with the leg on the same side as the DB
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- As you drive back up use the momentum from your legs to press overhead. 
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

Full body circuit

Workout of the week #8 (DB/KB)

Workout of the Week #11 (KB)

Workout of the week #10 (bands)

Workout of the week #9 (DB)

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 #8 (DB/KB)

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