Name: Playbook - Brett Lundeen - Day 1
Uploaded: 2024-03-11T22:07:57.492Z
Duration: 20 min
Description: Day 1

Had a little time before my daughter wakes up for the day and this workout routine was great! I also added your bicep workout from your instagram 💪🏻

Jessie Godoy

This is one of my favorite routines! Thanks for including it in the dad tab.

Summer

20 min EMOM
Min 1: 20 skiers 
Min 2: 15 alternating db snatch 
Min 3: 15 Front Squats
Min 4: 15 DB push-ups 

**Remember: work quickly. Whatever time you get done in is the amount of rest until the next minute starts. You will do 5 rounds of these 4 movements each minute, for 20 min.

- Start with a dumbbell in each hand
- Push hips back swinging the dumbbells behind you
- Thrust hips forward swinging dumbbells to the front
- Squeeze glutes as you come to full stand

Dumbbell skiers

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Alternating dumbbell power snatch

Dumbbell Front Squat

- From a push up position with each hand on a dumbbell
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Dumbbell push ups

20 min EMOM

Day 1

Day 2- The 100’s

Day 3- Full Body AMRAP
(From Day 6 of the DB Program)

Day 4- Full Body 20 min AMRAP

Day 5
Kettlebell EMOM

Day 6
12 min AMRAP / Saucy finisher

Day 7
20 min AMRAP

It took me a minute to get the movement right for the dumbbell leg curl, but once I did, it went off without a hitch. Good program!

Day 1

Community

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