Name: Playbook - Jesse Rey - W3/D1 😋
Uploaded: 2022-11-12T21:10:02.980Z
Duration: 45 min
Description: W3/D1 😋

Position feet just outside shoulder width with feet pointed slight outward.
Perform a squat continuing the movement into an overhead Press. lower the weights back to the shoulders and repeat the movement. 

Gradually put more power in the legs so thrust the weights upward with more energy.

Squat to Press

Set up with hands on box just outside shoulder width, feet together 
- let the shoulders blades fall back and together when lowering to the push-up, the edge of the bench should go just under the chest
- keep attention forward and chest out elbows slightly down (externally rotated)
- perform 2 push-ups folllowed by two knee tucks (pause for 1 sec and engage core)
Repeat the sequence

Bench Push-up + Knee Tuck

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
- remain hollow (abs engaged pressing spine into the floor ) 
- only reach as far as you can remain hollow

Dead bug

Part 1

Take a wide stance with feet pointed outward.
-shift weight over to one side by hinging at the  hip and bending the knee while fully extending out outside leg. Pauses the bottom of the lunge for 1 second before pushing back up to start position. Perform the exercise to the opposite side.
-focus in stretching through the inner thigh and sitting the hips back without rounding the spine.
- exercise can be performed with bodyweight

Alternating Lateral Lunge

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest
- feet can be flat on floor or rest on bench to modify 
- focus slow tempo! 4 second down, pause 4 seconds up

Dumbbell chest fly (flat)

From a 1/2 kneel position carry a dumbbell by its side-
. Twist from the obliques and chop the weigh over the thigh then back to center and overhead
- slowly return back crossing the body and repeat.
- switch sides  after 30 seconds

1/2 Kneel Chops

Part 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head
- modify by stepping instead of jumping