Name: Playbook - Jordynn Mutchler - PP3 - W1/D1
Uploaded: 2024-06-30T05:18:41.151Z
Duration: 20 min
Description: PP3 - W1/D1

- Begin in half kneeling position
- With your elbow slightly in front of you 
- Press the dumbbell up 
- Reach full extension at the top
- Lower with control back to starting position

Single arm landmine press (right)

Single arm landmine press (left)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Hold the band with one hand on top of your head

Hold the other end of the band in other your arm and pull down while engaging your lats, slow and controlled

Keep core engaged

Single arm lat banded pull down (right)

Single arm lat banded pull down (left)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge (right)

Single leg glute bridge (left)

Reverse into a lunge 

Bring weights into a hammer curl 

Lower the weights 

Stand back up 

1 rep = 1 side 

12 reps = 6 each side

Alt. Reverse lunge w/ hammer curl

PP3 - W1/D1

Welcome to the Phase 3 Postpartum program!

How do I know if I’m engaging correctly?

PP3 - W1/D2

PP3 - W1/D3

PP3 - W2/D1

PP3 - W2/D2

PP3 - W2/D3

PP3 - W3/D1

PP3 - W3/D2

PP3 - W3/D3

PP3 - W4/D1

PP3 - W4/D2

PP3 - W4/D3

PP3 - W5/D1

PP3 - W5/D2

PP3 - W5/D3

PP3 - W6/D1

PP3 - W6/D2

PP3 - W6/D3

PP3 - W7/D1

PP3 - W7/D2

PP3 - W7/D3

PP3 - W8/D1

PP3 - W8/D2

PP3 - W8/D3

PP3 - W1/D1

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