Name: Playbook - Erica Nicole - W3/D3
Uploaded: 2021-11-03T04:01:15.939Z
Duration: 60 min
Description: W3/D3

Last Day of the week for this program
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

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

Box Squats

- 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

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

Elevated hip thrusts

W3D3TRI1

-Hips back and down into a squat
-coming out of squat into jumping jack
-complete with forward leg kick repeat on both sides

Squat/Jack/Kick

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Elbow plank rocks (side to side)

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

DB bicep curls

W3D3TRI2

- 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

- 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)

W3D3TRI3

W3/D3

Kayla

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

W3/D3

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