Name: Playbook - Emily Breeze Ross Watson - Day 1
Uploaded: 2023-07-01T01:34:45.125Z
Duration: 15 min
Description: Day 1

Michelle

3-6-9-12-15-12-9-6-3

deadlifts (95/115 lbs )
Squats with dumbbell (35 lbs)
push-ups
thruster with dumbbell (35 lb)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Begin with DB in each hand and feet hip width
- Lower DB to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

- Keep the DB by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Squats

- From a push up position
- Bend elbows to lower body down until chest touches the floor 
- Keeping a neutral spine and core tight
- Straighten elbows to press body back up

Push Ups

- Holding a DB in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension, press the DB overhead
- Lower the DB back to your shoulders repeating the movement

Day 1

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