Name: Playbook - Inanna Sarkis - W4/D5 Full body
Uploaded: 2022-08-31T20:43:41.531Z
Duration: 45 min
Description: W4/D5 Full body

Superset: x 3
Push-ups (band over back) 
Single arm db row 

Superset: x 3
- Reverse lunge + curl 
- Db overhead tricep extensions 

Superset: x 3
Banded goblet squat 
Db bulgarian split squat 

Superset: x 3
Banded cycle crunches
Banded clam side crunch

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

**Modification: assisted/modified pushups** Start in a plank position, and then drop knees to the floor to kneeling position. Keep your core engaged and a straight line from the top of your head to your tailbone, and shoulders in line with wrists. Do not let your chest come up/do not arch your back & use your arms to push up.

**advanced modification** add a large band to add resistance. Loop the large band around your upper back, holding the two ends in your palms. When you get into plank position, the band will going across your upper back (shoulder blades), touching the outside of your upper arm, and held down by your palms against the floor.

Push up

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB single arm rows (12 each side)

Superset

-Stand with your feet shoulder width apart with a dumbbell in each hand
- Step back into a revers lunge as you  curl the dumbbells up to your shoulder
-Lower the dumbbells as you step back to the starting position

Reverse lunge + curl (12 per side)

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Perform banded squats with a abductor pulse in the bottom of the movement.

Banded Squat + Abductor Pulse

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat ( goblet )(15 each side)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Banded bicycle crunches*

- From a seated position with your feet together perform banded butterfly abductions

Banded Seated Butterfly Abduction*

W4/D5 Full body

Mar Becerra

Giovanna Rosa

W1/D1 Full body

I feel happy I finished today exercise! Yey!

W4/D5 Full body

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