Name: Playbook - Latreal Mitchell - W1/D2
Uploaded: 2021-10-14T01:16:47.614Z
Duration: 45 min
Description: W1/D2

- DB Squat to Front Raise 3 x 15
- DB Static Lunge to Reverse Fly 3 x 15
- RB SL Glute Bridge 3 x 15 (each leg)
- Butt Kicks 1 min
- RB Modified Pushup 3 x 15
- RB Pulldown 3 x 15
- Low to High Woodchopper 3 x 15 (each side)
- SL Toe Touches 3 x 12 (each side)

- Start with dumbbell in each hand 
- Press hips back and lower to parallel
- Extend your legs to come back up
- Raise the dumbbells up forward of your body to shoulder height and then lower with control

DB squat to front raise

- From a staggered stance hinge forward 
- Raise and lower the dumbbells engaging your rear delts

DB static lunge w/ reverse fly

- Raise one leg off the ground with a band over your foot and held by your sides
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
- Complete desired reps then repeat on the opposite side

Resistance band single leg glute bridge

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Increase speed as you feel comfortable

Butt kicks

- From kneeling position 
- With the end of a band around each hand and around your back
- Perform push ups with the added band tension

Resistance band modified push ups

- Begin with band in hands, arms extended 
- Retract your shoulder back as you pull the band apart and down
- Return to starting position with control

Resistance band pulldown

- From half kneeling position hold the band on the outside of your leg
- Exhale and lift the band diagonally across your body
- Twisting to the until your arms are above your head
- Control the band back to the starting position

Half kneeling resistance band woodchopper

- Begin in a supine position with arms and one leg extended 
- Lift your leg straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat
- Complete desired reps then repeat on the opposite side

W1/D2

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