Name: Playbook - Emilie Mayfield - W1/D3 Start CLIMBING
Uploaded: 2022-06-28T17:43:16.009Z
Duration: 30 min
Description: W1/D3 Start CLIMBING

This workout will challenge your investment and the intentionality you bring! You will perform 5 exercises in a reverse ladder format.
10-9-8-7-6-5-4-3-2-1
Rest as needed, just keep climbing!

Equipment needed: 
-2 dumbbells or kettlebells

Make your way from standing to high plank
Reach hip back to the sky 
Return to high plank 
Walk hands back to feet and stand tall
Repeat

Inchworm to Downward Dog

From pushup position, aim to lower your body to ground as slow as possible (3 sec + )
Roll up and reset

Eccentric Pushup

Neuromuscular Activation

Maintain neutral body position and pelvis tucked to engage your glutes throughout movement. 
Lower body by tracking elbows out at a 45 degree angle and INHALE.
As you press up, EXHALE and press through the ground while maintaining the neutral body position

Pushup

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

Dumbbell RDL

-Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Dumbbell alternating bent over rows (L)

Dumbbell alternating bent over rows (R)

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

W1/D3 Start CLIMBING

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