Name: Playbook - Kololia Atoa - WEEK 3/DAY 1 (@home)
Uploaded: 2023-06-13T15:12:41.056Z
Duration: 45 min
Description: WEEK 3/DAY 1 (@home)

TIME TO INCREASE THAT WEIGHT AND REPS FOR WEEK 3!

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the band touches your chest
- Lower down until elbows are fully extended

Bent over banded rows

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead, alternating
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Perform a fly keeping the bend in your elbow constant 
- Alternate between thumps facing the ceiling and palms facing the floor

Seated 2 way shoulder dumbbell fly

GIANT SET

- Bend over face down on the edge of a bench 
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with you shoulders
- Lower with control back to starting position

Dumbbell seal rear delt fly’s

- With a slight bend at the elbow raise the weight
- Raise until you reach shoulder height

Standing flies

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Full swing above the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB OR DB full swings

- upright row to chest then straight arm raise overhead
- keep shoulders down and back to engage lats and delts

Plate OR DB press to raise

SUPERSET

WEEK 3/DAY 1 (@home)

Man it was tough but I got through it!! Tysm for this

Glorianna

Leipua

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

Lauren Ousby

WEEK 1/DAY 1 (gym)

Only had 20 minutes to workout, but definitely felt it!🔥

Shanice Taufa’asau

Christalen

WEEK 1/DAY 1 (@home)

Brandi

this was a good burn to my cheeks🫠🥲

WEEK 1/DAY 2 (gym)

WEEK 1/DAY 2 (@home)

WEEK 1/DAY 3 - REST

WEEK 1/DAY 4 (gym)

WEEK 1/DAY 4 (@home)

WEEK 1/DAY 5 - REST

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

WEEK 1/ DAY 6 (gym)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

WEEK 3/DAY 1 (@home)

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