Name: Playbook - Hannah Jeffery - W1/D2
Uploaded: 2023-11-19T18:47:35.467Z
Duration: 60 min
Description: W1/D2

The dips were probably the most challenging exercise for me today! It was difficult to keep my lower body up while dipping my arms. Practice!

Jaime

Welcome back!
Today you will focus on quadriceps, calves, chest, triceps, and core.

- Stack your shoulders hips and heels over each other.
- Maintain stability and lower down slowly keeping your shoulders behind your knees and your knees behind your toes.
- Press up through your heels and return not starting position.

Front squat

- Stand with your feet shoulder-width apart.
-  Push through the balls of your feet until you are up on your toes.
- Engage your calves as you rise up.
- Lower back down to starting position and repeat.

Standing calf raise

- Start with your hands just outside the shoulders.
- Bend at your elbows while lowering yourself down.
- Keep your core tight as you lower.
- Extend your arms engaging your chest as you push up.

Push-ups

- Sit on the ground with your knees bent, butt raised off the ground, and hands behind you, directly under your shoulders.
- Exhale and allow your legs to extend, raising yourself up. 
- Lower yourself until your elbows are bent between 45 and 90 degrees. 
- Push yourself back up slowly until your arms are almost straight, and repeat

Floor tricep dips

- Begin by stacking your elbow underneath your shoulder and stack your feet on top of each other.
- Raise your hip to the ceiling and hold in place for 30 seconds. 
- Repeat on the opposite side.

Side plank hip dips

W1/D2

It was good, I don’t like planks and it’s hard for me to pull up my own body weight I rather use weight for things than my own weight

Taylor

W1/D1

Great body workout! The shoulder tap abs and the back extensions were challenging yet effective! Nice little sweat after work.

W1/D2

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