Name: Playbook - Kiana Wood - C2 | week 4
Uploaded: 2023-03-01T23:40:09.725Z
Duration: 40 min
Description: C2 | week 4

c'mon day 3! let’s hit it:

dumbbells (medium pair)
cable lat pull machine
cable machine
adductor machine (pads on outside of knees)

you're thriving, finish week 2 strong!

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

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips (bodyweight)

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown (medium resistance)

- In half kneel, set cable to shoulder height
- Hop forward to give resistance
- Keeping hips square with shoulders, press one arm into extension
- Engage core to minimize twisting
- Bend elbow to 90 degrees, repeat on one side

Single Arm cable press (medium resistance)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches (bodyweight)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat (medium DBs)

- Sitting in an upright position with your knees against the pads
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

C2 | week 4

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