Name: Playbook - Body By Bartl - W2/D3
Uploaded: 2021-11-08T14:46:17.342Z
Duration: 45 min
Description: W2/D3

- Stairmaster 15 min
- Dumbbell shoulder press 2 x 15
- Lat pulldowns 2 x 15
- Wall pushups 2 x 15
- Seated cable rows 2 x 15
- Reverse crunches 3 x 20

- Work for time, distance, or calories
- Increase speed as comfortable

Stairmaster

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell shoulder press

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldowns

- Start with your hands just outside the shoulders placed on a wall
- Bend at the elbows to lower yourself toward the wall
- Keep your core tight 
- Extend your arms engaging your chest as you push yourself back out

Wall push ups

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable rows

- Lying on the ground, arms extended by your sides 
- Tuck your knees to your chest
- At the top raise your hips off the ground
- Lower back to starting position

W2/D3

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