Name: Playbook - Erica Nicole - W4/D2
Uploaded: 2021-11-03T04:01:15.950Z
Duration: 60 min
Description: W4/D2

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
-Twist to each side for one

Squat to Torso Twist

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

Box Squats

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

Tube Walking

W4D2TRI1

-Resistance Band above the knees
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Banded Hip Thrusts

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over row (double)

W4D2TRI2

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- 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

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

Extended plank hold

W4D2TRI3

W4/D2

Kayla

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

W4/D2

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