Name: Playbook - Jesse Rey - W3/D2 😜
Uploaded: 2022-11-12T21:10:02.988Z
Duration: 45 min
Description: W3/D2 😜

Quad focused lunge 
With dumbbells by your side step forward to lunge dropping back knee just above the floor but keeping your weight in the front leg.
Pause for 1 second before bracing abs and pushing through the quads back to standing
- try not to not lean back 

You can add intensity by adding 2 pulse reps to each lunge 

Can perform with bodyweight also

Alternating Front Lunge

- from a push-up position with feet wide for stability , keep core engage hips low, Pull the dumbbell up through the trap and twist slightly at the top pushing through the floor with the standing arm
- Lee your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

- add intensity by adding alternating every 2 reps

Dumbbell renegade rows

- Place your upper back on the bench with hips lifted in an active glute bridge, core tight 
- Keep a slight bend at the elbow as you lower dumbbell back pause at end range of motion for 2 seconds 
- Focus on engaging your lats as your pull the dumbbell forward ( draw shoulder down out of the next.

Dumbbell pullover+ Bridge

Part 1

With a wide stance feet slightly pointed out and weight between the legs shoulders back
- slowly hinge forward to deadlift, stop when torso is parallel to the floor
- perform 3 rows, squeezing the upper and middle traps and keeping elbows by the side of the body
- straight the arms and finish your deadlift by bracing the core and  pressing through the floor to stand back up and squeezing the glute
Repeat the sequence

DB Bentover Row + Deadlift

30 seconds Hip circles followed by 30 seconds kickback on same side

Hip Circle + Kick Back

Perform on the floor from knees, bracing the glutes and abdominals

30 seconds both arms and 30 seconds alternating 

- squeeze shoulder blades back and lift the dumbbells to a 45 degree angle ( they shouldn’t touch your shoulders at the top)

- slowly return the arms back to full extension 

-

Kneeling Biceps Curls

Part 2 Bunny Hop

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms completely overhead  - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable
- I like to emphasis slapping arms downward