Name: Playbook - Lucy Lismore - W3/D2 Week 3 - Workout 2
Uploaded: 2022-10-20T16:58:19.517Z
Duration: 45 min
Description: W3/D2 Week 3 - Workout 2

Workout:
Bulgarian Split Squat
Dumbbell Step Up
Dumbbell Heel Raise
Dumbbell Deadlift
Half Kneeling Shoulder Press
Up & Down Plank

Equipment:
Dumbbells
Mat

Figure 4's

Lying on your back, bend at the knees, and plant your feet into the floor.

Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.

As you press, exhale gently to engage your abs, putting less pressure on your lower back.

Glute Bridge

Plank to Pike Toe Taps

Indian Squat with Thoracic Mobility

Warm Up

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Repeat for the specified number of reps on both sides

Bulgarian Split Squat (Each side)

- Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete for the specified number of reps on each side

Dumbbell Step Ups

- Hold a pair of dumbbells by your waist and place your toes on the edge of a step/stool or large book
- Allow your heels to drop down and pushing your weight through your toes lift your heels as high as possible
- Return to the starting position and repeat

Dumbbell Heel Raises

- 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

Dumbbell Deadlifts

- From the half kneeling position perform a single arm dumbbell or kettlebell press
- Press from the same side with the down knee
- Repeat for the specified number of reps on both sides

Half Kneeling Shoulder Press (Each side)

- Start in a high plank position with hands directly below your shoulders
- In a controlled movement walk your arms down to an elbow plank position and then push back up to your high plank
- Alternate the arm you lead with for the specified number of reps

Up & Down Plank

W3/D2 Week 3 - Workout 2

Sara

Alondra Moreno Valles

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I like that it didn’t have any equipment

Carla

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Elaine

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Carrie-Anne

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That last one is a killer…but I made it

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