Name: Playbook - Lindsey Shooter - W1/D4 Full Body
Uploaded: 2021-01-18T11:47:32.988Z
Duration: 30 min
Description: W1/D4 Full Body

Bending over at the waist, engage your core. Start with dumbbells or bands (Loop bands under your feet) down in front of you then raise both arms up keeping arms straight with only a slight bend in the elbow. Use control when coming back to the starting position.

Dumbbell Reverse Flys

Loop heavy resistance band under foot and over shoulder on the same side. Engage core and step up. Use control as you lower back down to the floor.

Banded Lateral Step Ups

Start on a inclined surface and lunge backwards engaging your core. Hold pair of dumbbells or loop band underfoot to increase resistance.

Deficit Reverse Lunges

Loop resistance bands around both feet, shoulders down and back, engage core. Pull bands towards your naval as you pinch your shoulder blades together. Use control as you release to your starting position.

Banded Seat Rows

Loop under one foot across your waist and loop under your other foot. With back against a sturdy surface and feet planted on the floor press hip up towards the ceiling. Engage your core throughout the entire movement.

Banded Hip Thrusts

Position glute loop just above the knee. Engage your core, rotate your knee slightly and kick out and back.

Glute Loop Lateral Kickback

Position band just above the knee. Engage core as you’re on all fours and keeping knee bent lift laterally.

Glute Loop Fire Hydrants

Keep elbows in near your head, engage core as you lift the dumbbell or band straight up overhead. Use control as you lower back down.

W1/D4 Full Body

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