Name: Playbook - McKenna Pou - WEEK 1: DAY 1: full body
Uploaded: 2023-12-04T23:31:45.861Z
Duration: 30 min
Description: WEEK 1: DAY 1: full body

Oh my gosh! I haven’t worked out in so many months! This was hard in a good way! Was still able to complete it, just know I’m going to be sore!😂

Kerri

McKenna

Welcome to week one day one! 
I am so excited for you as you “GET BACK TO IT!” 
Today we are going to focus on some very basic and traditional moves to get you comfortable with doing them for the workouts to come! 
Let me know how it goes for you and 

Let’s get after it!

Place weights on shoulders
Feet are hips distance apart 
Core is strong 
Chest is up 
Balance between your big toe, little toe and heel

Dumbbell squat

Hold weight in hands and lunge forward keeping knee in line with front foot 

Note: 24 alternating = 12 each side

Dumbbell alternating lunge

Super set #1:

Your choice of wide or narrow arms 
If knees are still difficult you can try on a bench, couch, wall, counter, etc..

Knee push up

Set shoulder back and down, stand in a bent over position but make sure not to round your back. Aim to keep it flat.

Alternating dumbbell row

Think pushing the dumbbells up and pulling them down!

Shoulder press

Super set #2:

Keep the weights close your body and hinge at the hips keeping a flat back

Note: with dumbbells you do not bend to the ground, aim for mid shin

Deadlift

Keep feet wider than hips width apart and turn toes out slightly

Sumo squat

Super set #3

Keep core tightly engaged *you are pulling arm and leg together using your core* try not to let back arch on extension

WEEK 1: DAY 1: full body

Community