Name: Playbook - Latreal Mitchell - W2/D3
Uploaded: 2021-10-14T02:05:37.317Z
Duration: 45 min
Description: W2/D3

- DB OH Squats 3 x 15
- DB Good Morning 3 x 15
- Foam Roller DB Press 3 x 15
- Seated Band Rotational Row 3 x 15 (each side)
- Mountain Climbers 3 x 60 sec
- Front to Side DB Raises w/ Step Back 3 x 15
- DB AB Rotation 3 x 15
- Active Side Planks 3 x 15

- Begin with dumbbells in each hand overhead
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up

DB overhead squat

- Holding a dumbbell at your chest
- Hinge forward keeping a slight bend in your knees until your chest is parallel to the floor
- Stand back up

DB good morning

- 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

- From a seated position and a band under your foot
- Row the band back engaging your lat and rotate your torso slightly 
- Maintain a tight core throughout the movement 
- Complete desired reps then repeat on the opposite side

Resistance band single arm rotational row

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Step one leg back while you raise the dumbbell laterally to shoulder height
- Step the opposite leg back while you raise the dumbbell forward and up to shoulder height
- Repeating back and forth

Front & side raises with step back

- Lean back to about 45 degrees 
- Rotate dumbbell from side to side

DB Russian twist

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

W2/D3

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