Name: Playbook - Erik Bartell - W1/D1 DB Only A1
Uploaded: 2022-05-30T13:18:16.904Z
Duration: 45 min
Description: W1/D1 DB Only A1

Move through these with minimal rest, but without rushing.

1. Begin in a tall Plank
2. With control, reach one arm out as far away from you as you can and return 
3. Without losing position, alternate between arms.
-coaches note: try to imagine holding a glass of water on your back without spilling.

Alternating Three Point Plank

1. Begin lying on the floor, minimizing the space between your spine and the floor, feet in the air and your arms and knees reaching for the ceiling.
2. Slowly reach opposite limbs away from the center of your body, maintaining you spine shape.
3. Gradually brace harder as the arm and leg reach, return to beginning and switch limbs

Deadbug

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk, either a specified distance or length of time.

Dumbbell farmers walk

Warm-Up Series

1. Begin standing with dumbbells at side.
2. Initiate the movement by hinging at the hips  while maintaining a neutral spine.
3. Lower the dumbbells by continuing to send the hips back and allowing the knees to softly flex.
4. Descend toward the floor while maintaining a vertical shin, until DB’s reach low shin/ankle height.
5. Drive through the floor to return to standing position

DB Deadlift

1. Begin lying on back with a dumbbell in each hand, elbows resting on the floor.
2. Using the floor as a base, press through the arms to full elbow extension.
3. Return to the starting position with elbows being bolstered by the floor
- coaches note: use the floor for feedback to create tension through the core and midline

DB Floor Press

Dumbbell Bent Over Unilateral Row

Alpha

- With single dumbbell in hand at your side walk for time or distance
* Work both sides

Dumbbell single arm suitcase carry

1. Start in beast w/ 4 points of contact
2. Maintain integrity of shape while lifting one arm off the floor
3. Return to floor and alternate arms.

W1/D1 DB Only A1

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