Name: Playbook - Isabelle Reckamp - W2/D3
Uploaded: 2022-04-11T16:03:17.745Z
Duration: 60 min
Description: W2/D3

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Angle your elbows at a 45 degree angle to your body and push dumbbells up.
- Bring dumbbells back down slowly

Dumbbell Chest Press

- Perform a fly keeping the bend in your elbow constant
- Keep your back flat on the pad

Dumbbell fly

- 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
- Do reps for each side

Dumbbell forward lunge

- Start with dumbbell against your chest with both hands.
- Press dumbbell out in front of you until your arms are fully extended, then bring back into your chest.

Dumbbell Press out

- Stand in a wide toed out stance with a  heavy dumbbell in  front of you
- Bend at the waist, slightly at the knees, touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement