Name: Playbook - Isabelle Reckamp - W3/D3 Full Body
Uploaded: 2023-07-07T18:58:56.405Z
Duration: 40 min
Description: W3/D3 Full Body

Jumping Jacks

- Stand in a wide sumo stance with a dumbbell in each hand. 
- Hold them in the center of your body
- Do a deep squat with a pulse at the bottom.
- When you stand back up, bring the dumbbells up to your chin as an upright row.

Sumo Squat Pulse to upright row

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- Do reps for each arm

Dumbbell snatch

- Start in a shoulder-wide stance
- Swing the dumbbell from between your legs to your chest and pull it in to your chest
- Do a deep squat and then extend back out to finish the swing.

Dumbbell swing to squat

- 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

Dumbbell thruster

- Do a jumping jack into a squat
- Pulse once at the bottom, and then jump back to standing
- This is one rep

Jumping Jack to Sumo Squat Pulse

W3/D3 Full Body

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W1/D2 Upper Body

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W1/D4 Lower Body

W1/D5 Upper Body

Loved this ! Thank you was hard but good , need to practice my bird dog rows I was a bit shaky on 1 side.

W3/D3 Full Body

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