Name: Playbook - Erica Nicole - W3/D1
Uploaded: 2021-11-03T04:01:15.927Z
Duration: 60 min
Description: W3/D1

Welcome to the half way mark of this program.
This week reps and intensity will increase.

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.
Intensity increases but same workout format.

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 with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

-place resistance band above knees
-lowering into squat position
-Step to the side walking down and back

Tube Walking

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

W3D1TRI1

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Side Raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB Front Raises

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

W3D1TRI2

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank

- Lay on the floor feet hip width apart
- Sit up lifting entire back off the ground
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Sit Ups

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

Plank (elbows)

W3D1TRI3

W3/D1

Kayla

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

W3/D1

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