Name: Playbook - Latreal Mitchell - W4/D3
Uploaded: 2021-10-14T02:09:22.703Z
Duration: 45 min
Description: W4/D3

- Drop Squats 3 x 15
- DB Suitcase Deadlift 3 x 15
- Full to Kneeling Push ups 3 x 15
- RB Row to Fly 3 x 15  
- Jump Squats 3 x 30 sec
- DB Push Press 3 x 15
- Static Lunge w/ Knee Drive 3 x 15 (each side)
- Plank Walk Ups 3 x 15

- Start with feet narrow
- Jump your feet wide and drop into a squat
- Hinge forward to touch the floor
- Jump your feet back in to starting position

Drop Squats

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB suitcase deadlifts

- Perform a regular pushup 
- Drop to your knees for a modified pushup

Full to kneeling pushup

- From a staggered stance hinge forward 
- Row the band to your sides
- Perform a reverse fly

Resistance band row w/ reverse fly

- Start with feet narrow
- Jump your feet wide and drop into a squat
- Jump your feet back in to starting position

Jump Squats

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

DB push press

- 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
- Lift your back leg and drive the knee forward then back to starting position 
- Complete desired reps then repeat on the opposite side

Static lunge w/ knee drive

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

W4/D3

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