Name: Playbook - Kiana Wood - C1 | week 3
Uploaded: 2023-03-01T23:40:09.713Z
Duration: 40 min
Description: C1 | week 3

c'mon day 3! let’s hit it:

dumbbells (light pair, medium pair + 1 heavy)
barbell 

you're thriving, finish week 1 strong!

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

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

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (medium DBs)

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Jump feet to squat position
- Brace core to clean dumbbells to shoulders

Dumbbell renegade rows (medium Dbs)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Standing with your feet narrow, heels elevated on plate or mat 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat (heavy DB)

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees (bodyweight)

- Start with knees hands down, palms facing outward
- Keeping slight bend in the elbows + knees
- Lift DBs in circular motion overhead 
- Make sure DBs are in peripheral vision (not too far behind your body)

C1 | week 3

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