Name: Playbook - Courtney McFeaters - W1/D1
Uploaded: 2023-01-17T13:41:00.235Z
Duration: 45 min
Description: W1/D1

Ajax

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

TEMPO: 3111

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

- Start by sitting with the dumbbells at your shoulders
- Press directly up overhead
- Lower slowly back to starting position

Seated dumbbell shoulder press

- 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

W1/D1

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