Name: Playbook - Latreal Mitchell - W4/D1
Uploaded: 2021-10-14T02:08:13.322Z
Duration: 45 min
Description: W4/D1

- Curtsy Lunge to Curl 3 x 12 (each side)
- Bridge to DB Tricep Extension 3 x 12
- Standing Band YTW's 3 x 12
- Plank Jacks 3 x 30 sec
- DB 1 Arm Press 3 x 12 (each side)
- SL Deadlift 3 x 12 (each side)
- Kneeling Low to High Woodchops 3 x 12 (each side)
- Active Side Planks 3 x 12 (each side)

- Holding dumbbells at your sides 
- Step one leg back behind the other 
- Bring your knees down until they reach 90 degrees
- Push through your front leg to bring your back leg forward
- Curl and lower the dumbbells 
- Complete desired reps then repeat on the opposite side

DB curtsy lunge to curl

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down as you lower your body

Glute bridge DB tricep extension

- Pull the band up and back forming a Y 
- Next pull the band straight back forming a T
- Last pull the band back bending at the elbows forming a W

Resistance band YTWs

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- In a staggered stance
- Press the dumbbell up until you reach full extension 
- Lower slowly
- Complete desired reps then repeat on the opposite side

DB single arm shoulder press

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Sit your hips back and down
- Reach forward with your arms and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Single leg deadlift

- 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

- 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

W4/D1

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