Name: Playbook - Erica Nicole - W2/D1
Uploaded: 2021-11-03T04:01:15.911Z
Duration: 60 min
Description: W2/D1

Welcome 2 Week 2!

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
-Dumbbells 
-Mat *optional

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

- 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

Burpee

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

- 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

W2D1TRI1

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

Elevated hip thrusts

-Stagger stance with one leg slightly behind you
-Lift read leg in the air engaging glutes
-Return to start position
-Complete one leg before switching sides

Banded Leg Raises

-Raising knee to 90 degree angle hold for 3s. 
-Hop to other leg maintaining the 90 degree angle. Hold for 3s

Single Leg Balance

W2D2TRI2

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Begin standing up and with straight legs 
- Walk your hands down to the plank position
- Tap your shoulder with the opposite hand
-Bend at the knees and walk back up to standing position

Wall plank shoulder taps

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

Plank (elbows)

W2D1TRI3

W2/D1

Kayla

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

W2/D1

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