Name: Playbook - Mia Falcone - 5/31/23 (prenatal friendly)
Uploaded: 2024-04-19T00:51:00.099Z
Duration: 60 min
Description: 5/31/23 (prenatal friendly)

10 push ups
10 shoulder taps
10 mountain climbers 
= 1 round

Warm up

Row to bar

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Dumbbell chest press

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Front raise to side raise

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Take rest as needed to complete 50 reps as fast as possible

Dumbbell bicep 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

Rest as needed to complete 50 reps as fast as possible.

Dumbbell overhead tricep extension

5/31/23 (prenatal friendly)

5/31/23 (prenatal friendly)

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