Name: Playbook - Erica Nicole - W1/D3
Uploaded: 2021-11-03T04:01:15.905Z
Duration: 60 min
Description: W1/D3

Week 1 Day 1
Full Body workout
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

- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Box Squats

- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Reverse Lunge w/ Knee Lift

- Place your upper back on the edge of the box/chair/bench
- Bring your hips up engaging your glutes

Elevated hip thrusts

W1D3TRI1

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position
-Don't forget to do both arms!

Dumbbell Tricep Kickbacks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your chest
- Lower down until about mid shin

Bent over barbell rows 2

W1D3TRI2

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Plank Shoulder Extension

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

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

Plank (elbows)

W1D3TRI3

W1/D3

Kayla

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

W1/D3

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