Name: Playbook - Kiana Wood - B2 | week 2
Uploaded: 2023-03-01T23:40:09.696Z
Duration: 40 min
Description: B2 | week 2

i'm so proud of you for keeping this momentum! let’s crush today:

dumbbells (medium pair)
cable row machine

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

- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Press the dumbbells up engaging your chest
- Lower dumbbells, keep hips up

Dumbbell glute bridge press (medium DBs)

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (medium resistance)

- Jump one leg back behind your front leg
- Hinge at the hip and bend at the knee to tap floor
- Try to reach parallel and come back up
- Work both sides as fast a you can

Curtsy skater squat (bodyweight)

- Begin with a dumbbell in both hands, curl from:
A) Low to half way for 7 reps then curl
B) Halfway to shoulder for 7 reps then
C) Full curl for the last 7 reps
- Equals 21 reps non stop

Dumbbell bicep curls - 21s (medium DBs)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster (medium DBs)

- Start in plank position (hips inline, shoulders over wrists)
- Press into your hands to engage core, lifting your glutes up into downward dog
- Lower back to plank position, repeat

B2 | week 2

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