Name: Playbook - Jesse Rey - W2/D2
Uploaded: 2022-11-12T21:10:02.950Z
Duration: 30 min
Description: W2/D2

Total body move for legs and biceps 

Set stance with wide legs and feet pointing out
- hinge from the hip and sit into a deep squat
- keeping chest up and core right push through the glutes back to standing position as you perform a bicep curl simultaneously 

Progress this exercises by performing the curl while holding the squat position .

Sumo squat + Curl

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- hinge from hips to lower back to floor
- perform 2 reps before alternating

Box step up

- perform in 1/2 kneel position, but can do seated on bench 
- keeping thumbs up in neautral grip position or slightly underhanded , pull through the shoulder blade and pause squeezing the traps
- try not to shrug but to depress the shoulder down and back 
- slowly return to start position without dropping chest or relaxing the posture
- you can progress this exercise by back up making the resistance band harder

Resistance band Row

From a hinged position ( back parallel to the floor and chest out)  spread the hand and pull the shoulder blades together
- mini circles ⭕️ alternated forward and backwards every 10 reps
- progress this exercises by added a kick back with the back fly as shown

BW Bent Over Back Flys

Start in plank position, lower abs engaged and pushing shoulder blades into the floor

- slowly tap feet side to side 30 secs

- follow with alternating Knee Tucks 30sec