Name: Playbook - Jesse Rey - W3/D3 🥹
Uploaded: 2022-11-12T21:10:02.996Z
Duration: 45 min
Description: W3/D3 🥹

Holding a dumbell by the sides and standing in a wide athletic stance

-perform 4 bicep curls isolating the elbow and bracing the abs, hinging forward slightly 

- follow by rotating 90 degree twisting through the hips, pivoting the feet and then punching the dumbell out like a basketball pass, return and rotate to the other side. ( do 4 reps)

Continue the sequence of isolated curled with rotation pass

Standing Curl+ Rotation Press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps full  straightening the arms.
- Lower back to starting position
- Keep shoulder pitched back to work the back muscles also!

Dumbbell tricep kickbacks

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

Plank Side Taps/ Knee Tuck

Part 1

Keeping arms elevated you will lift one knee and kick the leg out. Quickly switch legs and continuously keep kicking out working the hip flexors and the abs. You can modify by just doing marching high knees without the snap kick. Keep energy up!

Snap Kicks/ Marches

Position yourself on the floor with arms directly under the shoulders and knees directly under the hips- back in a slightly arched neutral position ( not in a round or posterior pelvic Tilt ) toes grounded 
- brace the core and push through the floor to lift the knees about 2 inches off the floor. 

This is home base…
You can stay here and just hold the plank 

Add movement by taping back with each leg and the tap the shoulder. Your job is to stabilize . You can focus just the legs if you don’t have the upperbody strength 

Go slowly

Beast Plank Taps

Lay on back with knees bent.

Reach back overhead and let the rib cage expand, crunch up and sit up tall reaching for the ceiling. Slowly roll down the spine squeezing the abs to return to start position

Progress the exercise by added in toe touch and twist as shown in video

Sit up, Toe Touch

Part 2

- squat and explosive jump onto a box
- land softly absorbing impact with the legs
- step off or jump off to reset 
- power through legs and keep body upright / core tight