Name: Playbook - Hannah West - W1/D3 Legs and shoulders
Uploaded: 2023-04-30T21:57:18.791Z
Duration: 60 min
Description: W1/D3 Legs and shoulders

for sure going to feel that tomorrow😅🔥🔥

ariel

We are going to be doing legs and shoulders today! You are going to need a pair of dumbbells (moderate-heavy) a bench and a cable or long band.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

-Holding dumbbells at your sides, chest lifted, and shoulders back
- Place your foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work on both sides

try not to jump up on these. really focus on pushing through your foot on the bench to stand up

Dumbbell step ups

- start with the cable or band at a low setting 
- pull band or cable up to shoulders for starting position 
- step back slightly until there is slight tension on the band/cable 
- squat down until legs are parallel, pause, and slowly come back up to standing 
- repeat for desired reps

cable or long band front squat

- Hold the dumbbells by your sides with palms facing toward you 
- Raise the dumbbells across your body and up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell cross front raises

- start with 2 dumbbells on your shoulders with palms facing out 
- pushing the weight directly up, engaging your shoulder muscles 
- lower back down to starting and repeat
-keep elbows slightly in front of you

dumbbell shoulder press up

- Start 2 dumbbells being held at chin height with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

W1/D3 Legs and shoulders

Hannah

progressive overload

W1/D1 back and biceps

W1/D2 chest and triceps

W1/D4 back and biceps

W1/D5 chest and triceps

W1/D6 Legs and shoulders

W2/D1 back and biceps

W2/D2 chest and triceps

W2/D3 Legs and shoulders

W2/D4 back and biceps

W2/D5 chest and triceps

W2/D6 Legs and shoulders

W3/D1 back and biceps

W3/D2 chest and triceps

W3/D3 Legs and shoulders

W3/D4 back and biceps

W3/D5 chest and triceps

W3/D6 Legs and shoulders

W4/D1 back and biceps

W4/D2 chest and triceps

W4/D3 Legs and shoulders

W4/D4 back and biceps

W4/D5 chest and triceps

W4/D6 Legs and shoulders

W5/D1 back & biceps

W5/D2 chest, triceps, shoulders

W5/D3 lower body

W5/D4 back & biceps

W5/D5 chest, triceps, shoulders

W5/D6 lower body

W6/D1 back & biceps

W6/D2 chest, triceps, shoulders

W6/D3 lower body

W6/D4 back & biceps

W6/D5 chest, triceps, shoulders

W6/D6 lower body

W7/D1 back & biceps

W7/D2 chest, triceps, shoulders

W7/D3 lower body

W7/D4 back & biceps

W7/D5 chest, triceps, shoulders

W7/D6 lower body

W8/D1 back & biceps

W8/D2 chest, triceps, shoulders

W8/D3 lower body

W8/D4 back & biceps

W8/D5 chest, triceps, shoulders

W8/D6 lower body

W9/D1 back & biceps

W1/D3 Legs and shoulders

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