Name: Playbook - Abby Schon - Day 3– 21 Day Kickstart
Uploaded: 2022-04-19T16:42:09.571Z
Duration: 30 min
Description: Day 3– 21 Day Kickstart

Kayla

I feel so strong! I think I’m ready to drop my 2 lb weights and use my 5’s now!!

Woke up early and MADE the time. I have 3 kids including a nursing baby. I’m a tired mom and I struggle to make time for myself. Instead of going back to sleep, I got out of bed, pumped, read my Bible and went right to my Playbook app to work out with Abby! Day 3 is done!!

Day 3: Biceps & Back (8 reps)  

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This is a 21 day workout program 

*5 workout days per week for 3 weeks 

*each week will have the same formatted moves each day BUT you will increase your reps each week AS you are more comfortable with the moves. That means you are able to push your speed & feel your strength increase 

*EQUIPMENT NEEDED: dumbbells, sliders, loops/bands (optional), mat (optional) & a kickass playlist 👏🏼👏🏼

*one arm does a wide bicep curl; keep elbow close to side 
*other arm does a regular bicep curl 
*alternate arms each curl

“L” curls

*point toes out and tuck butt under for sumo squat; do not stick butt out like a traditional squat 
*hammer curl your weights at the bottom of the sumo squat

Sumo Squat with Curl

*Hinge at the hips, keep back engaged and flat 
*release arms down and curl in hinge position 
*engage glutes to avoid pressure in back

Bent Curl

Bicep Burner Circuit

*hold plank with core engaged and back flat 
*row weight back without twisting core 
*squeeze as if there is a pencil between your shoulder blades to work the back

Renegade Row

*step back as you row weights (alternating leg) 
*hinge at hips slightly while keeping back flat

Alternating leg row

*hinge app hips until back reaches a flat table too (you don’t have to touch your toes) 
*squeeze glutes on the way up
*engage back during row; pretend you are squeezing a pencil between your shoulder blades

Deadlift row

Back  Burner Circuit

*Hinge at hips 
*keep back engaged and flat while doing back fly 
*stand up and hammer curl; no momentum 
*flow through both moves with no breaks

Back Fly to Hammer Curl

*3 moves 

*8 reps (week 1 day 3), 12 reps (week 2 day 3), 16 reps (week 3 day 3) per move

*weight in heels 
*stay low, in squat position  
*land softly 
*step wide to narrow for lower impact

Wide to narrow squat jump row

Day 3– 21 Day Kickstart

This is my 2nd time going through the 21 day kickstart program! I already feel stronger and more confidence in my moves!

AAMMMMAAAAZING!!! This was so fun and easy to follow! My kids kept saying “Hi Abby”

Day 1– 21 Day Kickstart

Finally got to day 2!! Made a few modifications and powered through!

Day 2– 21 Day Kickstart

My husband was still home this morning but I still did my workout even with him sitting on the couch watching me 💪

Got day 4 done!!! Proud of myself for making the time for ME! Your whole mindset shifts if you just move your body.

Day 4– 21 Day Kickstart

I did it! Got it done!! This is one of my top fav workouts!!

Day 5– 21 Day Kickstart

Day 6– 21 Day Kickstart

Day 7 — 21 Day Kickstart

Today was the first day I increased my dumbbells from 2 to 5 lbs! I feel so strong!

I did it!!! Later in the day than I wanted but I didn’t let that stop me!

Day 8– 21 Day Kickstart

Burpies suck! But I’m getting stronger, and I DID it!! So proud of myself!!

Day 9– 21 Day Kickstart

This one was awesome!! One of my best friends is getting married in 16 weeks and my dress is a size 4… I am not! I need to tone up my back and this hit all the right spots!

Exactly what I needed! And got it in just in time to pick my son up from school!!

Day 3– 21 Day Kickstart

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