Name: Playbook - Aaron NufoundFit - Week 3 | Day 3
Uploaded: 2023-04-03T21:21:15.622Z
Duration: 30 min
Description: Week 3 | Day 3

10 x Dumbbell Floor Press
12 x Goblet Squat
12 x Staggered Stance Single Arm Row R
12 x Staggered Stance Single Arm Row L
10 x Romanian Deadlift
10 x Goblet Lateral Step Down L
10 x Goblet Lateral Step Down R
4 rounds
-10-15s rest between exercises
-30-60s rest between rounds
.
Core Superset:
30s x Forearm Plank Hip Twists 
20s x V Sit Ups
3 rounds
-10s rest between exercises
-30s rest between rounds
.
Equipment List:
-Dumbbells
-Step Box / Bench
.
*Comment or message if you have any feedback or questions.

-Hold the dumbbells with arms at full extension
-Slowly lower the dumbbells until both elbows touch the floor
-Press both dumbbells up to starting position

Dumbbell Floor Press

-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
-Pause at parallel and extend your legs to come back up

Goblet Squat

-Hinge over in kickstand/staggered position -Row dumbbell to your hip while retracting your shoulder back

Staggered Stance Single Arm Row R

Staggered Stance Single Arm Row L

-Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
-Lower weight until you feel a slight stretch in your hamstrings
-Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlift

-Keeping weight close to chest
-Come down with a slow controlled movement

Goblet Lateral Step Down L

Goblet Lateral Step Down R

Circuit 3

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

Forearm Plank Hip Twists

-Hands in front and Legs straight
Use Hands for elevation coming up to V
Sit up

V Sit up

Core Circuit

Week 3 | Day 3

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