Name: Playbook - BodyByBerg - Week 1, Day 3
Uploaded: 2022-10-09T14:24:27.837Z
Duration: 70 min
Description: Week 1, Day 3

Workout 1
-20 minute run
-5 minutes running 
-1 minute walking 

Workout 2
-PEND-LAY ROW
-WEIGHTED PULL UPS
-DB CLEAN PRESS
-HACK SQUAT
-DB STANDING CALF RAISE
-HAMMER CURL
-INCLINE CURL

- Bend forward at the hips until your back is parallel to the ground
- Grasp bar just outside shoulder width apart
- Brace core and pull bar up to your abdomen
- Squeeze your shoulder blades together
- Lower the bar all the way back down to the floor

Barbell pendlay row

- Start with the weight strapped around your waist
- Pull up until your chin reaches over the bar
- Slowly lower back down

Weighted pull-ups

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB calf raises

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Week 1, Day 3

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