Name: Playbook - Blake Prete - W1/D1 Full body
Uploaded: 2023-07-05T19:11:14.107Z
Duration: 35 min
Description: W1/D1 Full body

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Push up into a shoulder press

Dumbbell hammer curl + shoulder press

- Start in a high plank position keeping your core engaged 
- Bring one leg up to your hand in a lunge position
- Return to plank position and repeat on the other side 
* 10 reps each side

High plank to extended plank walk

Circuit #1

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up into a calf raise

Dumbbell squats

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Start in a high plank position
- Take one hand off the floor and raise your arm forward
- Repeating on the opposite side
* 15 reps each side

High plank shoulder taps

Circuit #2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion 
- Stand up and perform a bicep curl

Dumbbell bent over row to bicep curl

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Perform an upright row (elbows first)

Dumbbell sumo squat + upright row

- Holding a single dumbbell overhead perform a slow controlled March with your opposite leg

W1/D1 Full body

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