Name: Playbook - Holly Sheldon-Wilson - Athletic program 11
Uploaded: 2021-01-18T11:45:54.592Z
Duration: 45 min
Description: Athletic program 11

Chipper- (for time)
50 step ups
50 DB thrusters
50 push ups
50 reverse lunges
50 burpees

- Start with a shoulder width stance holding the dumbbells by your side
- Place on foot on the chair
- Extend your leg on top of the chair to bring your other leg up on tot he chair
- Revert the process to come down

Step ups

- Hold the dumbbell in one hand
- Your feet should be shoulder  width apart
- Come down until your break parallel 
- Use the momentum coming up to press the dumbbell above your head

DB thrusters

- Place your hands right outside shoulder width 
- Bend your elbows and bring your body down
- Come down until you are close to the floor
- Press through your hand extending your arms to come up

Pushups

- Place your front foot on an elevated surface 
- Your other foot should be about hip width apart behind the front foot
- Holding a dumbbell in ok hand come down until your front leg reaches 90 degrees 
- Push through your front leg engaging your glutes to come up

Deficit reverse lunge

- Place your hands in front of you
- Hop landing in a push-up position 
- Bring your body to the floor
- Hop bring your feet forward
- Return to the initial position

Burpees

Chipper

Athletic program 11

Athletic workout 1

Pavallam

Great warming up activity.  Loved it. I only managed 12 reps through 🙈

Athletic program 11

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