Name: Playbook - Jordynn Mutchler - WEDNESDAY | back, bis, core -gym
Uploaded: 2024-06-30T17:54:12.565Z
Duration: 60 min
Description: WEDNESDAY | back, bis, core -gym

Walk outside or on treadmill for 5 minutes

Warm up: walking

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells across the front of your body 
- Pause at the top then lower under control

Alt. Cross body Hammer Curl

Hold dumbbells with palms facing out and keep them facing out as you lift them above your head 

Keep core engaged 

Bring the weights back down and go straight into a curl

Around the world + bicep curl

Set 1

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Single arm dumbbell bent over row LEFT

Single arm dumbbell bent over row RIGHT

Hinge at hips, core engaged and slug hit bend at the knees, bring the weights up and out to the side without swinging or throwing the weights. Slow and controlled

Bent over rear delt fly

Set 2

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

-Hold dumbbells with palms out and curl the weights up 
-Rotate the weight to palms facing out again and press the weight above your our head. 
- keep your core tight and engaged

Bicep curl into overhead press

- Begin with a dumbbell in both hands with a reverse grip (palms facing down)
- Curl the dumbbells up toward your shoulders engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell reverse grip bicep curl

Set 3

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side
- try not to let hips rotate

High plank shoulder taps

In the seated position with legs out and knees slightly bent, place your hands behind you and engage core to kick legs out and pull back in without touching the ground with your feet

Leg pull ins

Place a dumbbell on the floor 
Engage core and rotate feet up and over weight from one side to the other and back

Pike up + over Db

-seated on the floor, alternate pulling in your left leg and then your right leg and touch the inside of your shoe with the leg that is pulled in with the opposite hand

WEDNESDAY | back, bis, core -gym

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