Name: Playbook - Kiana Wood - B1 | week 1
Uploaded: 2023-03-01T23:40:09.677Z
Duration: 40 min
Description: B1 | week 1

welcome back, day 2 bb! let’s crush today:

dumbbells (light + medium pair)
mat
clear your mind + let’s hit it

**comment "DONE" on this workout to mark your accountability, feel free to share any wins or thoughts to encourage others crushing the program**

- Begin by lying on your back on the bench with dumbbells at your chest
- Press the dumbbells up over your chest, palms toward your feet
- Return to starting position

Dumbbell chest press (medium DBs)

- Set bench to ~45 degree inclline
- lay chest on bench, knees slightly bent
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Feel like squeezing a pencil between your shoulder blades
- Lower with control back to starting position

Dumbbell reverse fly (light DBs)

- Squat to love tap your booty to the bench
- Explode into a jump, stretching your toes 
- Land in your squat with knees pressing out

Jump squats (bodyweight)

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- With the opposite hand curl the dumbbell to shoulder
- Reverse the movement back to starting position - alternate legs

Reverse lunge w/ dumbbell curl (medium DB)

- Start with your elbows bent, palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press (medium DBs)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back into high plank
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

B1 | week 1

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