Name: Playbook - Clayton Echard - W1/D3 Arms & Abs
Uploaded: 2022-06-21T00:33:08.490Z
Duration: 45 min
Description: W1/D3 Arms & Abs

Michelle

- Active warm-up circuit 1

Superset x 4
- Dumbbell tricep "kickbacks" 4 x 12
- Toe-touch pyramid crunches 4 x MAX

Superset x 4
- Resistance band bicep curls 4 x 12
- Floor abdominal crunches 4 x MAX

Superset x 4
- Resistance band tricep extensions 4 x 12
- Dumbbell bicep hammer curls 4 x 12

Seal Jacks

Butt Kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your feet just outside shoulder width
-Hinge at the waist and reach across with one hand touching the toe on your opposite foot
- Rotate back and forth

Cross-Body Toe Touches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Active warm-up 1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

Toe-Touch Pyramid Crunches

Superset

- Perform bicep curls using a resistance band

Resistance Band Bicep Curls

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Floor abdominal Crunches

- With a band looped under your feet perform over head tricep extensions

Resistance Band Tricep Extensions

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

W1/D3 Arms & Abs

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