Name: Playbook - Jordynn Mutchler - PP3 - W1/D2
Uploaded: 2024-06-30T05:18:41.171Z
Duration: 30 min
Description: PP3 - W1/D2

Hold dumbbells with palms facing you

Press the weight up and back down, keeping your core engaged

Reverse grip overhead press

Body Weight Squat

In the dead bug position, hold the dumbbell in your arm with the same side leg extended as you lower the weight. 

Control the weight both up and down

Weighted single-arm same-side deadbug (right)

Weighted single-arm same-side deadbug (left)

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

1 rep = both sides

Dumbbell alt. bicep curls

In the incline position, engage core and March training our legs back and forth, keeping your back straight 

1 rep = 1 March 

20 reps = 10 each side

Incline marches

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows high 
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

PP3 - W1/D2

Welcome to the Phase 3 Postpartum program!

How do I know if I’m engaging correctly?

PP3 - W1/D1

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/D2

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