Name: Playbook - Jessica Giselle - W1 D3
Uploaded: 2022-08-17T06:38:10.081Z
Duration: 45 min
Description: W1 D3

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps 

Repeat for given reps and do the same for other leg

Banded jacks

Banded hip thrusts w/ (3) abduction

Banded lateral pull downs

- With a band in one hand and elbow at 90 degrees and lean over with a flat back
- Extend arm back until parallel with the ground
- Slowly return to starting and repeat

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps 

Repeat for given reps and do the same for other leg

Banded triceps kickback

Banded tricep pull down

•Plant your forearms on a flat, elevated surface like a table or bench. 
•Elbows should be under shoulders. Step your feet back so that your body forms a straight diagonal line. 
•Tuck the tailbone slightly as you pull the bellybutton up towards the spine. 
•Now bring one knee in towards your chest. 
•And then return the foot back to the starting position and repeat this movement with the other leg continue to repeat switching legs.
•Imagine you’re trying to pull your elbows and feet together.
*Do 20 reps each leg

W1 D3

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