Name: Playbook - Alina Astilean - Week 1: Sesh 1
Uploaded: 2021-07-24T01:46:03.251Z
Duration: 35 min
Description: Week 1: Sesh 1

20 DB DL
10 Box Jumps
30 DB Squats
10 Box Jumps
40 DB Step Ups (20/side)
10 Box Jumps
50 Jumping Alternating Lunges (25/side)
10 Box Jumps

Chipper

20 DB DL
10 Box Jumps
30 DB Squats
10 Box Jumps
40 DB Step Ups (20/side)
10 Box Jumps
50 Jumping Alternating Lunges (25/side)
10 Box Jumps

A chipper workout starts with the full amount of reps listed for exercise 1, broken down however you would like.  Once you complete all the reps for exercise 1, move on and do the same for exercise 2 and so on.  Chippers are typically done with a focus on conditioning, so try and be as efficient as you can with your movements.  If you would like to come back and retest this workout, bookmark it and keep track of your time, then attempt it again 4 to 6 weeks later.

I would encourage you to select weights you find challenging, but doable, for each exercise listed.

-keeping DBs by your side, hinge at the hips and start to descend down towards your feet
-keep knees slightly bent, gaze forward and down, shoulders retracted and lats engaged 
-once you are at the bottom, squeeze your glutes and drive your hips back forward 
-start with lightweight and ensure you are comfortable with technique before scaling up

DB Deadlifts

-stand in front of the box with your feet shoulder-width apart
-bend into a quarter squat and swing your arms back, then swing them forward and explode up off the ground
-land on the box as softly as possible
-aim to mimic your take-off position on landing – feet flat and knees slightly bent (don’t let them collapse inwards)
-step down one leg at a time

Box Jump

-start standing upright, feet wider the shoulder width apart, with DB's on your shoulders in a front rack position
-drop as deep as you can into your squat, maintaining the same grip on the DB's and keeping elbows high
-keep chest up and gaze forward, always at eye level

DB Squats

-20/side
-stand tall holding a pair of dumbbells at arm’s length by your sides
-place your left foot on a box so that your hip, knee, and ankle are all bent 90 degrees
-keeping your chest up and shoulders back, push your body up with your left leg
-take a second to pause at the top, then lower your body back to the starting position under control

Dumbbell Step Up

-25/side
-can modify to reverse lunges with no jump if needed
-start with both legs together placing both hands on either dumbbell head
-begin the movement with a jump back and lunge
-aim to move through the movement pattern continuously by alternating which foot moves forward and back

Week 1: Sesh 1

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