Name: Playbook - Erica Nicole - W4/D3
Uploaded: 2021-11-03T04:01:15.956Z
Duration: 60 min
Description: W4/D3

Congratulations on making it to the Final Day of your 4 week program. Let's rejoice in our accomplishments, I am extremely proud of you. Let's finish this off the right way for the last day.

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

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat

Reverse Lunge w/ Knee Strike

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

-Reverse lunge
-Touchdown on the ground 
-Coming up and Jumping off same leg
-Switch leg, Repeat

Touchdown to Power Skip

W4D3TRI1

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

Single leg hip thrust

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Lateral lunge (2)

Squat to Abduction

W4D2TRI2

- 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

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

Elbow plank rocks (side to side)

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

Extended plank hold

W4D3TRI3

W4/D3

Kayla

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

W4/D3

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