Name: Playbook - Latreal Mitchell - W1/D3
Uploaded: 2021-10-14T02:03:07.124Z
Duration: 45 min
Description: W1/D3

- Static Lunge to Lateral Raise 3 x 60 sec (each side)
- OH Shoulder Press 3 x 60 sec
- DB Chest Fly to Heel Tap 3 x 60 sec
- SL Low Knee Drive 3 x 60 sec (each side) 
- Band Lat Pull Downs 3 x 60 sec
- Foam Roller Hamstring Curls 3 x 60 sec
- Timed Bicylces 3 x 60 sec
- Speed Band Bicep Curls 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 hold position 
- Raise and lower the dumbbells laterally 
- Complete desired reps then repeat on the opposite side

Static lunge w/ lateral raises

- Hold dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten your elbows by pressing dumbbells overhead 
- Lower back to starting position with control

DB overhead shoulder press

- Lying with your knees bent to 90 degrees and arms extended palms facing each other
- Lower dumbbells to your sides opening your chest and you drop your heels to the floor
- Bring dumbbells back together squeezing your chest and lifting your legs back up

DB chest fly w/ heel taps

- 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

SL low knee drive

- 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

- Lying on your back with your feet on a foam roller
- Raise your hips so your body is straight
- Roll the foam roller towards you by bending your knees
- Roll the foam roller back out by straightening your legs

Foam roller hamstring curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee pausing for 1-2 seconds 
- Repeat on the opposite side
- Focus on engaging your core

W1/D3

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