Name: Playbook - Mariah Henke - W4/D3 Bis & Tris
Uploaded: 2023-01-04T20:38:55.362Z
Duration: 40 min
Description: W4/D3 Bis & Tris

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for 5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- From a seated position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Seated dumbbell curls

- Hinge forward bringing your chest to your knees
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back engaging your triceps
- Bend your elbows lowering the dumbbells

Dumbbell seated tricep kickbacks

Superset

- Start with dumbbell in one hand and arm extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended
- Work both sides

Dumbbell preacher curls

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- With chest supported on a 45 degree bench 
- Hold dumbbells with palms facing the center of your body
- Curl dumbbell towards shoulders 
- Pause at the top then lower under control
- Switch arms and repeat

Alternating spider hammer curls

-Hold on to parallel bars with your arms straight 
-Bend your elbows until your upper arms are parallel to the ground before driving up to the starting position.

Dips

Complete 4 rounds of the following circuit with a 45 second rest between rounds. You will perform each movement back to back taking no rest until you have completed the entire circuit.

- Begin on all fours in a forearm plank, which is a standard plank position with your elbows dropped to the mat.
- Engage your core to keep your hips as still as possible.
- Push up onto your other hand.
- Lower back down to your elbows, one arm at a time.
- Repeat with alternating arms.

Plank to push-up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike push up

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

Conditioning

W4/D3 Bis & Tris

I couldn’t do the hip dips and pull ups 😫I had to do alternatives I’m super weak

Paige

Dylan

W1/D1 Chest & Back

W1/D2 Legs & Core

W1/D3 Bis & Tris

Love the little bit of core and the conditioning even tho I was toast at the end of this one

W4/D3 Bis & Tris

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