Name: Playbook - Erik Bartell - W1/D2 DB Only B1
Uploaded: 2022-04-27T20:17:22.158Z
Duration: 45 min
Description: W1/D2 DB Only B1

Move through these without rushing, but with minimal rest.

1. Begin in Crab position, chest tall with hips just hovering off floor.
2. With control, lift one foot off the floor and extend the leg away and bring it back.
3. Alternate legs while maintaining posture

Crab Position Leg Lift

Single Arm DB Overhead Carry

!. Begin standing tall, reaching arms overhead.
2. Drop arms, and hinge from the hip, reach for the toes
3. Allow knees to bend as much but not more than needed to make contact with the toes
4. Shifting weight gradually ino hands, walk them forward into a plank position.
5. Reverse this order until standing with another overhead reach.

Straight Leg Toe Touch to Walkout

Dynamic Warm Up

Dumbbell Bent Over Unilateral Row

Dumbbell Offset Racked Squat

Tall Kneeling Single DB Overhead Press

Bravo

1. Lying on your back, with hips and knees both flexed to 90 degrees, place feet on a wall about hips width apart.
2. Pressing the feet into the wall, lift the pelvis off the floor just a couple inches.
3. Tucking the pelvis (anterior), and flexing the lumbar,
complete  a 4.4.4.4 breath pattern. This is 1 rep.
4. Relax into the floor and repeat.

90-90 Wall Hip Lift

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/D2 DB Only B1

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