Name: Playbook - Caitlyn Block - W1/D3 Full body
Uploaded: 2023-12-02T00:20:39.451Z
Duration: 45 min
Description: W1/D3 Full body

-Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Begin with dumbbell in each hand and feet hip width
- press hips back while keeping a slightly bent knee, allow chest to naturally lower 
- dumbbells falling close to feet
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start by standing tall, with feet staggered, and a dumbbell in each hand
- Bring hand forward to opposite side and up engaging your chest, alternating sides
- Pause and let your arms return back to the starting position

Alternating dumbbell underhand grip low to high raises

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

upper body superset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- hold the dumbbells with an underhand grip Horizontally 
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over underhand row

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
-try your best to not let’s hips move too much, keep them stable
-engage core

Dumbbell plank pass through

- stack shoulder over hand
- keep core braced 
- hip up to ceiling and making straight line with body


each side

W1/D3 Full body

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