Name: Playbook - Aaron NufoundFit - Week 4 | Day 3
Uploaded: 2023-04-03T21:21:15.634Z
Duration: 30 min
Description: Week 4 | Day 3

15 x Dumbbell Floor Press 
15 x Goblet Sumo Squat
12 x Staggered Stance Single Arm Row L
12 x Staggered Stance Single Arm Row R
10 x Romain 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 High Plank to Forearm Plank
30s x Glute Bridge to V Sit Up
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.

Dumbbell Floor Press

-Start with a wide stance and your toes pointed out
-Hold the weight in close to chest
-Push your hips back as you come down and back up to stand

Sumo Goblet Squat

Staggered Stance Single Arm Row L

Staggered Stance Single Arm Row R

Romanian Deadlift

Goblet Lateral Step Down L

Goblet Lateral Step Down R

Circuit 3

-Bring your elbows down to the ground 
-Keep your core engaged
-Try not to move your hips back and forth 
-Extend one arm then the other
-Alternating each side you come up and go down on

High Plank to Forearm Plank

Glute Bridge to V Sit up

Core Superset

Week 4 | Day 3

Welcome to the Program

Equipment List

Week 1 | Day 1

Week 1 | Day 2

Week 1 | Day 3

Week 2 | Day 1

Week 2 | Day 2

Week 2 | Day 3

Week 3 | Day 1

Week 3 | Day 2

Week 3 | Day 3

Week 4 | Day 1

Week 4 | Day 2

Week 5 | Day 1

Week 5 | Day 2

Week 5 | Day 3

Week 6 | Day 1

Week 6 | Day 2

Week 6 | Day 3

Week 4 | Day 3

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