Name: Playbook - Erica Nicole - W1/D2
Uploaded: 2021-11-03T04:01:15.900Z
Duration: 60 min
Description: W1/D2

Welcome 2 Day 2!

Total Body workout w/ Leg and Core Focus
This workout takes you through a full body workout that can be done from anywhere by anyone. Push yourself, you got this. 

Equipment Needed:
-Resistance Bands
-Mat *optional

Each workout is to be paired with 30mins of cardio
-Treadmill
-Stairmaster
-Jog/Quick Pace Walk
-Elliptical

-Extending same side leg and arm punch to the side, repeat
-Touch the ground with leg fully extended

Punch to touchdown

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

D2-Triset 1

Complete all 3 exercises 10x and repeat 3x

- Start with back flat on the ground, feet at 90 degree angle
- Bring your hips up off ground engaging your glutes

Elevated hip thrusts

-with straight leg going down walk it out 1-2-3 and bending at the knees and coming back up the same. 1-2-3

Walk down to plank

Arms straight out to you side left overhead abs clap. 
-Bring back down to shoulder level, repeat

Overhead claps

W1/D2

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

W1-Tri3

Kayla

First time using this app so figured it would go to the next exercise with a timer on it.

W1/D2

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