Name: Playbook - Isabelle Reckamp - W4/D3 Full Body
Uploaded: 2023-07-07T18:58:56.431Z
Duration: 45 min
Description: W4/D3 Full Body

- Walk on treadmill on a mild incline 
- Or take a walk outside

Inclined Treadmill Walk / Outside walk

- Start in a wide stance, with your toes slightly pointed outwards
- With two dumbbells, go into a deep squat
- Push up from your quads, keeping your back straight.
- At the top, curl the dumbbells up to your shoulders 
- That is one rep.

Sumo Squat to Bicep Curl

- Start in a wide squat stance with one dumbbell held out in front of you
- Swing dumbbell back and forth across your body and do a deep sumo squat

Dumbbell across swing squat

- With one dumbbell in each hand at your sides, do one suitcase squat.
- Push with your quads to stand back up straight 
- Lift the weights out in front of you until shoulder height and then back to start.

Suitcase squat to front raise

- 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

- Place your hands on the floor
- Hop back bringing your body to the ground with a pushup
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- 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

- 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

W4/D3 Full Body

W1/D1 Lower Body

W1/D2 Upper Body

W1/D3 Active Rest Day

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.

W4/D3 Full Body

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