Name: Playbook - George David III - W1/D1 Full body
Uploaded: 2023-08-03T18:00:13.547Z
Duration: 60 min
Description: W1/D1 Full body

Easy to Follow. Videos helped. Finished off the workout with Stairmaster level 5 for 10 mins.

Raven

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Press overhead

Dumbbell hammer curl to OH press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

Circuit

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Superset

W1/D1 Full body

Community

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