Name: Playbook - Aubree Aldous - W1/D3 BACK
Uploaded: 2023-04-13T02:50:34.936Z
Duration: 35 min
Description: W1/D3 BACK

Bree

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- complete 10 reps per side, 20 reps total

Alternating bent over wide row

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again
- If you don’t have access to a rowing machine, use bands and repeat same motion.

Rower

Circuit 1

Band wide opens

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Jumping jacks

Circuit 2

- Shoulder width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, pressing dumbbells overhead
- Heels down until hips and legs extend

DB thruster 2

- Start with your hands on a box or bench
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Seesaw dead bug

Circuit 3

W1/D3 BACK

Aubrey

So happy you have a beginners plan because I need it!

Lauren

W1/D1 ARMS

W1/D2 LEGS

Love the combinations of movement. 👌👌👌

W1/D4 FULL BODY

W1/D5 CARDIO & CORE

W2/D1 ARMS

W2/D2 LEGS

Shannon

W2/D3 BACK

Around the world is my new fave.
Thanks Aubree. 🤍🤍🤍

W2/D4 FULL BODY

That almost made me puke…. I love it!!!! 😃

W2/D5 CORE + CARDIO

W3/D1 ARMS

I can’t feel my legs!!!! 😵🔥🔥🔥

W3/D2 LEGS

W3/D3 BACK

W3/D4 FULL BODY

W3/D5 CORE + CARDIO

W4/D1 ARMS

I love these work outs! Thanks 🤍🤍🤍

W1/D3 BACK

Community

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