Name: Playbook - Aaron NufoundFit - Week 3 | Day 1
Uploaded: 2023-04-03T21:21:15.614Z
Duration: 30 min
Description: Week 3 | Day 1

10 x Incline Push up
12 x 1 and 1/4 Goblet Squat
12 x Alternating Bent Over Row
12 x Kickstand RDL L
12 x Kickstand RDL R
12 x Weighted Slider Lateral Lunge L
12 x Weighted Slider Lateral Lunge R
4 rounds
-10-15s rest between exercises
-30-60s rest between rounds
.
Core Superset:
30s x Forearm Plank Hip Twists
30s x Arrested Superman Hold
3 Rounds
-10s rest between exercises
-30s rest between rounds
.
Equipment List:
-Dumbbells
-Step Box / Bench
-Sliders
.
*Comment or message if you have any feedback or questions.

-Start with your hands on a box
-Perform a push-up coming down slowly
-Keep your core engaged

Incline Push up

-Stand holding weight close to your chest
-Flex at the knees and push your hips back as you come down
-Keep your chest up throughout the movement
-Perform 1 and 1/4 rep

1 and 1/4 Goblet Squat

-Hinge at the hips and come down with a neutral spine
-Pull dumbbell up engaging your lats 
-Keep your core tight focus on a slow controlled movement alternating rows

Alternating Bent Over Row

Staggered Stance RDL L

Staggered Stance RDL R

-Hold weight in centre
-Feet on slider slide one leg out to the side as you squat down to parallel
- Stand back up feeling inner thigh contract and slide your leg back in to starting position
-Complete desired reps then repeat on the opposite side

Weighted Slider Lateral Lunge L

Weighted Slider Lateral Lunge R

Circuit 1

-Elbows under shoulders and hands out front
-Keep entire body tight while twisting at the hips

Forearm Plank Hip Twists

-Lying face down on the ground, arms behind head and legs extended
-Keep elbows high feeling shoulders come together
-Engaging your glutes as you lift
-Hold at the top

Arrested Superman Hold

Core Superset

Week 3 | Day 1

Week 3 | Day 1

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