Name: Playbook - Adam Swanson - W1/D3 Abs/Mobility/Cardio
Uploaded: 2024-04-22T02:05:31.148Z
Duration: 45 min
Description: W1/D3 Abs/Mobility/Cardio

Welcome to Day 3 of The LLRIB Dumbbell Program!

Today’s Workout
- Mobility Time
- Knee to Elbow Crunch
- Hollow Holds
- Core Compound! 🔥 
- Cardio Of Your Choice

Join The LLRIB Facebook Community https://www.facebook.com/groups/llribchallenge/

Stay connected with me on IG @dvtraining #DVTChallenge

3 rounds of the movements below with no rest in between rounds.

⁃Feet outside shoulder width.
⁃Sit as low as you can in the squat.
⁃Grab both of your big toes with your arms inside your knees.
⁃Look up to the ceiling and inhale.
⁃While still grabbing your toes, press your hips back and stand up as high as you can.
⁃Exhale, tuck your chin in, and fold overtop.
⁃Return back to a squat and look up.

Squat to Stand Stretch

* Reps Are PER Side

⁃Assume exaggerated lunge position with right leg in front and left leg straight behind.
⁃Reach down and place left hand on ground at instep of right foot.
⁃Open up chest and reach right arm to sky; hold for one second.
⁃Rotate torso to start position and swing right arm across chest.
⁃Repeat stretch for specified reps; perform set in opposite direction.

Worlds Greatest Stretch

In one fluid movement I want you to:
⁃Arch your back.
⁃Suck in your stomach.
⁃Bring your hips forward.
⁃Tuck your chin into your chest.
⁃Round your shoulders forward like you are reaching.
⁃Inhale.
⁃Hold for 2 seconds.

Cats & Dogs

Sets Are PER Side*

⁃ Make sure both of you legs are positioned at a 90 degree angle (watch video).
⁃ Allow your chest to fall over top of your front knee.

90/90 Hip Stretch

MOBILITY TIME!

*Reps Are PER SIDE*

Using your core, drive your opposing elbow diagonally across your body towards the opposing knee.

Knee To Elbow Crunch

- Start with your knees to to neutralize your spine and get your flower back pressed into the ground.
- As you lower your legs out and raise your hands make sure you keep your lower back pressed into the ground. 
- The closer you’re feet are to the ground, the harder It is to hold position!

Hollow Holds

2 exercises. 45 second rest once you have completed both exercises.

- Do not let your hips dip down.
- Keep your core tight.
- Control the shoulder taps. Don’t rush them.

Shoulder Tap Planks

⁃Seated with your legs straight out in front of you and hands behind you for support.
⁃Lift you legs up and over a stationary object.
⁃Engaging your core throughout the movement.

V Sit Ups & Over

Core Compound! 🔥

Choose your favourite piece of cardio equipment and find a steady pace to maintain.

Favourite Cardio

W1/D3 Abs/Mobility/Cardio

Trying to get back into it, starting at day 1. Hoping to make some gains again!

Joel Stange

Rhoda

W1/D1 Upper Body Day (Push)

I thought I hit complete haha but it was good

Dalton

W1/D2 Lower Body Day

Still figuring out how much weight to use. But a solid session today!

Chelsea

Used the dumbbells I have at home, but being more conscious of the movements I can feel the burn.

Priscilla

W1/D4 Upper Body Day (Pull)

Just what this Saturday needed! Added a few lifts in! 
Thanks! 😊

Wendy

It was nice to focus my mind on learning new things, remembering past things, and doing the correct form.  Great way to start my Sunday which is jam packed with my long to do list.

Nicole Gebert

W1/D5 Lower Body Day

Great, wish I got on this one earlier. Missed a few days, but great to be back at it.

W2/D1 Upper Body Day (Push)

Sheldon

W2/D2 Lower Body Day

W2/D3 Abs/Mobility/Cardio

It hurt lol but good haven’t worked out this much in a long time

Elaine Ratt

Kristianna

W2/D4 Upper Body Day (Pull)

Awesome lower body work out! Thanks! The side steps with weights was really challenging for some reason and made my quad burn. Took it easier the 2nd set!  👌

W2/D5 Lower Body Day

W3/D1 Upper Body Day (Push)

W3/D2 Lower Body Day

W3/D3 Abs/Mobility/Cardio

W3/D4 Upper Body Day (Pull)

W3/D5 Lower Body Day

W4/D1 Upper Body Day (Push)

W4/D2 Lower Body Day

W4/D3 Abs/Mobility/Cardio

W4/D4 Upper Body Day (Pull)

This was perfect for a hotel workout that only had dumbbells and cardio machines👌🏾

W1/D3 Abs/Mobility/Cardio

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