Name: Playbook - Kenzie Mariano - W1/D1 Full Body Wake-Up Call
Uploaded: 2023-04-17T13:24:31.095Z
Duration: 30 min
Description: W1/D1 Full Body Wake-Up Call

You deserve to feel and look your best 🌞 Day 1 is all about waking the body up! Today we’ll be focusing on getting all the muscles activated and ready for the next 4 weeks 😃💪🏼🏃🏼‍♀️

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworms

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell alternating lunges 2

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrust

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

W1/D1 Full Body Wake-Up Call

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