Firecracker

Great first workout!  Simple and not unnecessarily complex.  A good challenge.

This really helped me get back into the workout mentality. Thank you!

Welcome To Day 1 of Back To Basics DB!

Today's Workout
-Warmup
-Split Squat
-DB Pullover
-DB Bench Press
-DB Rear Fly
-Single Arm Carry
-Reverse Crunch

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Kneel on the floor
- Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips
- Exhale and fold forward, walking your hands out toward the front of you and lay your torso down between your thighs
- Hold this position for the recommended amount of time

Child's Pose

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

- Lying on your back with one leg extended straight up
- Gently pull the leg in toward your body, bending and extending the leg
- Complete desired reps then repeat on the opposite side

Dynamic Hamstring (Each Side)

Warmup

3 Rounds. 2 Exercises. 60 Seconds Rest Between Rounds.

- Position yourself into a front lunge stance
- Grasp a dumbbell in each hand, letting them hang at the sides
- Begin by descending, keeping your weight on your front knee and lowering your back knee to the ground
- Maintain good posture throughout the movement
- Keep the front knee in line with the foot as you perform the exercise
- At the bottom of the movement, drive through the heel to extend the knee and hip returning to the starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Split Squat (Each Side)

- Lie flat, hold the dumbbell straight overhead
- Inhale and lower the weight slowly behind your head engaging your core
- Then bring the dumbbell back with the same motion to the starting position
- Complete the designated number of reps

DB Pullover

B Block

- Start by lying flat on a bench, with a dumbbell in each hand
- Bring the dumbbells to the sides of your chest, with your palms facing forward
- Exhale, and use your chest to push the dumbbells up until your arms are locked
- Lower the dumbbells to starting position with control
- Repeat for the designated number of reps

DB Bench Press

- Begin standing with your feet hip-width apart and hold a dumbbell in each hand
- Push your hips back behind you and bend your knees slightly as you lean your torso forward with a flat back
- Let the weights hang down toward the floor with your elbows slightly bent and palms facing each other
- Keeping your shoulders down away from your ears and a slight bend in your elbows, lift the weights out to your sides until they're in line with your shoulders
- Lower the dumbbells back to starting position with control
- Repeat for the recommended amount of repetitions

DB Reverse Fly

C Block

- Grab a dumbbell with your hand and stand with your feet shoulder-width apart, your arms at your sides
- Engage your core muscles, pulling your shoulder blades down and back, while making sure your posture is upright
- Step forward and begin walking while carrying the dumbbell in your hand
- Take slow, small steps, and focus on keeping your core tight and posture aligned rather than on forward momentum
- Continue this movement for a specified time or number of steps
- When finished with that side, set the weight down
- Pick up the dumbbell with the other hand and repeat

Single Arm Suitcase Carry (Each Side)

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

D Block

W1/D1 Full Body 🏋️‍♂️

START HERE

W1/D2 Full Body 🤸

W1/D3 Mobility Day 🧘

I’m starting to feel better on the inside. Thank you!

W1/D4 Full Body 🏃

I finished strong and felt prepared! It’s stacking up and I love it. Thank you!

W1/D5 Full Body 🙌

W2/D1 Full Body 🏋️‍♂️

W2/D2 Full Body 🤸

W2/D3 Mobility Day 🧘

W2/D4 Full Body 🏃

W2/D5 Full Body 🙌

W3/D1 Full Body 🏋️‍♂️

Not my greatest on certain sets but glad I finished it. Thank you!

W3/D2 Full Body 🤸

W3/D3 Mobility Day 🧘

Didn’t feel like doing it today but feel much better now that I have. Thank you!

W1/D1 Full Body 🏋️‍♂️

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