Name: Playbook - Maison Sellers - W1/D4 Full Body
Uploaded: 2024-08-17T21:07:03.089Z
Duration: 35 min
Description: W1/D4 Full Body

Lower down tap heads of DB on ground 
Bring weights up overhead for press

Double DB snatch

Lay on back knees bent 
Place DB on hips
Raise hips up towards ceiling squeezing glutes and lower back down

Dumbbell glute bridges

Start in high plank 
Place DB on right side
Use opposite hand to drag to other side
Alternate reps

Plank DB pass

Circuit

Start in a half kneeling position 
Example - right leg forward, left back
- Hold small DB or plate in front of you 
- Twist start by left hip, twist to the right bringing arms up near right shoulder
- Keep core engaged to feel it working in your obliques 
- Left arm will be straight other with slight bend

Switch sides

1/2 kneeling rotating chop

Start in downward dog 
Lift one leg up 
Raise and bring knee into chest then back up
Perform 5 reps on each side

Downward dog to knee tuck

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Start in high plank 
Keeping core tight 
Alternate taps on weights in front of you

Plank step ups

Finisher

W1/D4 Full Body

W1/D4 Full Body

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