Name: Playbook - Lauren Dascalo - W1/D2
Uploaded: 2021-10-28T20:02:16.069Z
Duration: 45 min
Description: W1/D2

LOWER BODY PORTION
- Wide kettle bell squats 30 
- Box or bench jumps 15 
X3

- Bulgarian split squats 15 per leg
- Bench jumps 30 total 
X3 

UPPER BODY PORTION
- Dumbbell bench chest press 20 
- Seated bicep curls 20 
- Front shoulder raise with plate 15
X3

CORE PORTION
- Bench supported ab leg circles 15 total 
- Bench Supported abdominal crunch 15 total 
- Single leg V crunch left side 15 
- Single leg V crunch right side 15
X2

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Wide KB squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Superset

- Hold on to the bench with both hands
- Hop over the bench and land softly the other side

Bench jumps

- Start with one foot on an elevated surface
- Bring your back knee down until both are at about 90 degrees
- Come back up pushing through your front foot

Bulgarian split squats

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

DB flat bench press

- Engage your biceps as you go up
- Pause and lower slowly

Seated bicep curls

- Keep your arms extended 
- Raise the plate to about shoulder height

Front shoulder raise with plate

Upper body portion

- Lean back slightly 
- Perform small circles with your legs 
- Keep your core engaged

Bench supported ab leg circles

- Bring your legs to your chest
- Keep your core engaged

Bench supported abdominal crunch

- Engage your core as you reach for your toe

Single leg V crunch (both sides)

Core portion

W1/D2

So fun! The leg circuit is a perfect opener to get that heart rate going! Felt challenged the whole circuits 🥵🧡🧡

W1/D2

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