Name: Playbook - Erica Nicole - W2/D3
Uploaded: 2021-11-03T04:01:15.922Z
Duration: 60 min
Description: W2/D3

Final Day of 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

- Press hips back and lower hands down to mid shins
- Lift back up to standing and press hips forward
- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

RDL to Squat

-Balancing on one leg
-Imagine the leg in the air is on a stack on books
-lower opposite hand down to tap foot on the ground
-stand back up
-Repeat

Single leg Touchdown

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top

Single leg hip thrust

W2D3TRI1

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

DB bent over reverse flies

W2D3TRI2

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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

Plank (elbows)

W2D3TRI3

W2/D3

Kayla

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

W2/D3

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