Name: Playbook - Latreal Mitchell - W1/D3
Uploaded: 2021-10-13T19:39:59.980Z
Duration: 45 min
Description: W1/D3

- Sprinter Knee Drive 3 x 15 (each side) 
- RB Supine Leg Press 3 x 15
- RB Chest Press 3 x 15
- Jump Rope 1 min
- Kneeling Wide High Row 3 x 15
- Supine Bicep Curls 3 x 15
- Spiderman Planks 3 x 15
- Tricep Press Up 3 x 15

- Get into a sprinter stance
- Run your arms as you tuck your back knee into your chest 
- Complete desired reps then repeat on the opposite side

Sprinter knee drive

- Lying on the ground with your elbows bent and holding the ends of the band that us placed under your feet
- Push your feet out extending your legs against the band
- Bend your knees back in to starting position

Resistance band leg press

- Lying on the floor with knees bent and a band under your back with each end in your hands
- Press the band up engaging your chest 
- Lower back down with control

Resistance band chest press

- Simulate jumping rope with an imaginary jump rope

Jump Rope

- From half kneeling position and a band under your foot 
- Pull the band back toward your face with wide elbows engaging your rear delts and mid back

Resistance band half kneeling wide row

- Lying on the ground with a band under your feet and grasped in each hand
- Curl the band toward your shoulders engaging your biceps 
- Lower back down with control

Resistance band supine bicep curls

- Start in a plank position with core engaged
- Bring your knee toward the outside of your elbow
- Return your leg to the starting position
- Repeat on the opposite side

Spiderman plank

- Begin in a push up position with arms extended further
- Bend elbows so that your forearms touch the ground
- Press into your hands to rise back up

W1/D3

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