Name: Playbook - Allegra Paris - W3/D1 Weight training
Uploaded: 2023-06-14T13:42:44.141Z
Duration: 45 min
Description: W3/D1 Weight training

*Warmup (repeat 3x):		
- High knees 10 each side	
- Butt kicks	10 each side	
- Squats 10 each side	
- Pushups 10 each side	
				
*Lower Body (repeat 3x):		
- Split squats 10 each side (Set of heavy weights)
- RDL's 10 (Set of heavy weights)
- Squat crawl outs 10	
- Squats 10 (Set of heavy weights)
- Standing kickbacks 10 each side	
- Pigeon pose 2
				
*Upper Body (repeat 3x):		
- Row to tricep kickbacks 15 (Set of light weights)
- Flys 15 (Set of light weights)
- Bicep curl sprawls 10 (Set of light weights)
				
*Abs (repeat 3x):		
- Chest press toe reaches 10 (Set of light weights)
- Butterfly crunches 20	
- Spiders 10	
- Butterfly sit-ups 15 (Single heavy dumbbell)
- Downdog Updog Pose 2

- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Start with one foot in front of the other
- With weights at your side lower down until both knees are at 90 degrees
- Press through for front foot and stand back up

Split squat with bands

- Hinge at the hip to come down
- Keep a neutral spine
- Reach shin height and pull back up 
- Engage your hamstrings and glutes as you pull up

- Start in a low squat position 
- Place your hands in front of you
- Walk you body out keeping your core tight

Crawl out squat

- Keep the DB above your shoulders
- Push your hips back and keep your chest up as you go down 
- Keep your chest up

Squat

- Stand on one foot and lean forward
- Kick one leg directly behind you 
- Keeping a straight line from your head through your heel

Standing kickback

- Lean over your knee
- Focus on breathing

Half pigeon pose

Lower body

- Start with feet shoulder width apart and a slight bend 
- Keeping your back flat pull your elbows up towards your ribs
- Kick the weight  back engaging your triceps
- Reverse move and repeat

Row tricep kickback

- Start by lying on your back and knees bent to 90 degrees
- Holding the weights directly overhead
- Lower down to the sides keeping a slight bend in your elbow
- Bring the weights back together and squeeze

Laying flys

- Curl the biceps up
- Place the dumbbells in front of you 
- Hop back landing in a plank position 
- Hop forward and return to the initial position with the dumbbells by your sides

Bicep curl sprawls

Upper body

- Start with your legs extended and your arms at 90 degrees
- Press the dumbbells up engaging your chest 
- Raise your shoulders off the floor keeping your core engaged

Chest press toe reach

- Begin by lying on the floor with your hands behind your head
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

Butterfly crunch

- Extend your arms and legs
- Bring your arms and knees towards your chest 
- Engage your core

Spiders

- Begin by lying on the floor with the weight above you
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

W3/D1 Weight training

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