Name: Playbook - Emilie Mayfield - W1/D5 Start CLIMBING
Uploaded: 2022-06-28T17:43:16.019Z
Duration: 25 min
Description: W1/D5 Start CLIMBING

This is going to be a great way to end the first week of your program!! 
Bring your open mind every day and allow the Lord to transform your mind day by day! 

Complete As Many Rounds As Possible within 12 minutes. Rest as needed. 

Modifications to each exercise (is applicable are in the exercise description)

Equipment needed: 
-light resistance band (if have one but not necessary)
-2 dumbbells or kettlebells

LET’S CLIMB! ⛰

*10 repetitions each side 

-Side plank position - keep body tight and straight from shoulder-hip-knee 
-press up and away from the ground to keep a stable shoulder 
-Rest knee and shin on ground to serve as support
Externally rotate top knee up and out like a door on a hinge to activate your flute medius

Side plank clamshells

*20 TOTAL repetitions

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Neuromuscular Activation

- Start with your back foot on an elevated surface 
- Bring your back knee down 
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat (L)

- Start with your back foot on an elevated surface
- Bring your back knee down
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat (R)

-Lie down face up
-If have resistance band, place around foot so that it creates resistance as you flex your hip
-Perform all repetitions on one leg at a time 
-Keep lower back pressed into ground

*MODIFICATION
Even if don’t have resistance band, perform as if you have resistance pulling your foot with intention

OR 

You can use a cable machine and place foot in handle and adjust resistance as needed

Supine banded knee drive (L)

Supine banded knee drive (R)

- 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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

*MODIFICATION 
From standing, make your way down to planting hands on ground. Hop (or step) back to high plank position. 
Push-up (or no push-up)
Then return by hopping (or stepping) feet towards hands and jump (or stand up)
Repeat until desired reps are achieved

W1/D5 Start CLIMBING

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