Name: Playbook - Latreal Mitchell - W1/D2
Uploaded: 2021-10-14T02:03:07.119Z
Duration: 45 min
Description: W1/D2

- Static Lunge 3 x 60 sec (each side)
- Tempo (3-2-1) Glute Bridge 3 x 60 sec
- Static Lunge to Reverse Fly 3 x 60 sec (each side)
- Ice Skaters 3 x 60 sec
- Foam Roll DB Chest Press 3 x 60 sec
- Swimmers 3 x 60 sec
- DB Corkscrew 3 x 60 sec
- Toe Touches 3 x 60 sec

- From a split stance position 
- Drop your back knee straight down toward the floor
- Once your front thigh is parallel to the ground push through your front legs heel to stand back up
- Complete desired reps then repeat on the opposite side

Static Lunge

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Butterfly glute bridge (tempo 3:2:1)

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

DB static lunge w/ reverse fly

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Ice skaters

- Begin by lying supine on a foam roller with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Foam roller DB chest press

- Lay face down on the ground
- With your arms simulate a breast stroke swimming motion without touching the ground with your arms

Swimmers

- Hold the dumbbell on the outside of your leg
- Exhale and lift the weight diagonally across your body
- Twisting to the until the dumbbell is above your head
- Control the weight back to the starting position
- Complete desired reps then repeat on the opposite side

DB corkscrew

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

W1/D2

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