Name: Playbook - Brittany Ogus - W1/D2
Uploaded: 2024-02-17T23:53:33.512Z
Duration: 45 min
Description: W1/D2

Loved this! Thanks for switching it up just enough 👌🏾😅

Mila

1. Shoulder Press 
2. High Row with Band 
3. Push-ups (couch)
4. Lateral Raises
5. Bent Over Rear Delt Fly 
6a. Straight Leg Raise (core)
6b. Bear crawl walk

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

8-10 reps

Dumbbell seated shoulder press

High band row

- Stand in front of your couch, then squat or bend down and place both hands on either side of it with your fingers pointing forward
- Your hands should be about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time
- Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging
- Bend your arms to help you slowly lower your chest toward the couch 
- Straighten your arms to bring yourself back up into a straight line

Push Ups (Couch)

Grab a park of dumbbells, embrace your core, and have knees slightly bent. Feet can be staggered or just slightly spread apart.

Using your delts, lift the dumbbell at about a 45 degree angle (you don’t want to go fully to the side). Lower and repeat.

8-12 reps

Lateral raises

Bent over rear delt flies

- Lay on your back with your legs as straight as possible
- Place your hands under your low back and press your low back into your hands to help brace your abs
- Raise your legs 6 inches off the ground (this will be your starting position)
- Raise the legs straight up, forming an L shape with your body
- Lower your legs back to starting position

8-12

W1/D2

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