Name: Playbook - Isabelle Reckamp - W1/D5
Uploaded: 2022-03-21T19:13:09.344Z
Duration: 75 min
Description: W1/D5

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position
- Do reps for each arm

Dumbbell bird dog rows

- With one dumbbell, slowly raise up over your head
- Bend elbows in front of you to press the dumbbell.
- Extend elbows up again and slowly bring dumbbell back down to start position

Front Raise Press

Superset #1

- Have dumbbell at side. Bring up halfway and then back down.
- Then bring dumbbells all the way back up for a full curl.
- This is one rep
- Do # of reps on each side

Half to full bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Superset #2

- On an angle or a small dumbbell, do a goblet squat

Elevated Heel goblet Squat

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

Superset #3

- Hinge forward at the waist holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings.

Dumbbell good morning

- Hold a dumbbell over your head
- Sit up to have the dumbbell still over your head and then lower back down slowly.

Dumbbell Sit ups

Superset #4

- Hang from a bar and raise one knee to your chest at a time
- Alternate sides (A crunch on both sides is one rep)

Hanging Single leg crunches

- Lay with your arms and leg extended
- Raise one leg, at the same time raising your upper body
- Reach the same side hand for your toes
- Do # of reps on both sides