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Nicole

Welcome to Day 3 of Pure Strength DB!

Today's Workout
-Reach Backs
-Floor Slide
-Scap Pushups
-Childs Pose
-Hip 90/90 with Transitions
-Couch Stretch
-Dynamic Ham
-Lunge to Reach
-Steady State Cardio 30-45 Min

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3 Rounds. 8 Exercises. 60 Seconds Rest Between Rounds.

- Start by getting getting on all fours, rest back on your heals
- Place one forearm on the floor
- Fold your opposite arm behind your back, placing the back of your hand on the middle of your back
- Rotate your torso reaching your elbow up to the ceiling with staying on your heals
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Reach Backs (Each Side)

- Start by lying flat on your back, ensuring that you maintain a neutral spine
- Place your hands on the floor next to your head with your palms facing up and your elbows bent at approximately 90 degrees
- Draw your shoulder blades down and back
- Inhale
- Exhale and slowly slide your forearms along the floor until your arms are extended straight overhead, ensuring that your hands and wrists remain on the floor at all times
- You should feel your shoulder blades squeezing together to remain down and back throughout the entire movement
- Inhale and slowly slide your forearms along the floor to return to the starting position
- Repeat for the specified number of repetitions or time

Floor Slide

- Get into a high plank position, forming a straight body position from your head to your heels
- While maintaining your alignment, keep your arms straight and retract your shoulder blades by pulling them back and together
- Pause at this point in the movement
- Keep your arms straight and protract your shoulder blades by pushing them away from each other
- Pause again
- Repeat for the recommended amount of repetitions

Scap Push-Up

- 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

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground
- Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90-degree angle
- Your back knee should be in line with your hip, and your ankle should be neutral
- Try to keep your back straight and resist the urge to bend to one side
- Think about sitting into both hips equally and easing the lifted hip straight down toward the ground
- Transition to the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

90/90 Hip Opener w/ Transition

- 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)

- Step into a lunge, placing your hands on the floor inside your front foot
- Reach up with your inside hand turning your torso toward your thigh 
- Replace this hand abs Reach up with the opposite hand turning your torso away from your front leg
- Repeat on the opposite side
- Alternating back and forth for time or reps
(R+L= 1 rep)

Lunge to Reach (Each Side)

Bodyweight Mobility Flow

30-45 Minutes of Steady State Cardio 
*Helps remove waste from the body, speed up the fat burning process, & aid in recovery.

Hike, Run, Bike, Rower, Swim. 

Any activity that keeps your heart rate between 120-150 bpm for the desired time!! If you do not have access to a heart rate monitor, a good rule of thumb is 120-150 bpm means you should be winded but able to carry on a conversation.

Steady State Cardio (30-45 Minutes)

Steady State Cardio

W1/D3  Flow & Cardio 🙆 🧘

START HERE

Samantha

Chris Pittner

Craig

W1/D1 Back 🎒

Loved this! I was so excited to see the new programs, they look amazing!

Shani

W1/D2 Chest & Shoulders 💪💪

W1/D4 Legs 🦵

Renato

W1/D5 Arms & Abs 💪 🪨

Bow flex db are tough for pronated rows with boobs🥴

W2/D1 Back 🎒

Week one was amazing! My abs are still sore from the ab wheel 😅😅 
On to week 2!

W2/D2 Chest & Shoulders 💪💪

W2/D3  Flow & Cardio 🙆 🧘

W2/D4 Legs 🦵

W2/D5 Arms & Abs 💪 🪨

Nick

W3/D1 Back 🎒

Dean

W3/D2 Chest & Shoulders 💪💪

W3/D3  Flow & Cardio 🙆 🧘

W3/D4 Legs 🦵

W3/D5 Arms & Abs 💪 🪨

W4/D1 Back 🎒

W4/D2 Chest & Shoulders 💪💪

W4/D3  Flow & Cardio 🙆 🧘

W4/D4 Legs 🦵

W4/D5 Arms & Abs 💪 🪨

W5/D1 Back 🎒

W5/D2 Chest & Shoulders 💪💪

W5/D3  Flow & Cardio 🙆 🧘

W5/D4 Legs 🦵

W5/D5 Arms & Abs 💪 🪨

W6/D1 Back 🎒

W6/D2 Chest & Shoulders 💪💪

W6/D3  Flow & Cardio 🙆 🧘

W6/D4 Legs 🦵

Love it! Always work up a sweat with your programs

Marie

W6/D5 Arms & Abs 💪 🪨

W7/D1 Back 🎒

W7/D2 Chest & Shoulders 💪💪

W7/D3  Flow & Cardio 🙆 🧘

W7/D4 Legs 🦵

W7/D5 Arms & Abs 💪 🪨

W8/D1 Back 🎒

W8/D2 Chest & Shoulders 💪💪

W8/D3  Flow & Cardio 🙆 🧘

W8/D4 Legs 🦵

W8/D5 Arms & Abs 💪 🪨

W9/D1 Back 🎒

W9/D2 Chest & Shoulders 💪💪

W9/D3  Flow & Cardio 🙆 🧘

W9/D4 Legs 🦵

W9/D5 Arms & Abs 💪 🪨

W1/D3 Flow & Cardio 🙆 🧘

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