Name: Playbook - Mia Falcone - 6/21/23 (prenatal friendly)
Uploaded: 2024-04-19T00:51:00.295Z
Duration: 60 min
Description: 6/21/23 (prenatal friendly)

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Push ups

Shoulder taps

Warm up

Row to bar

Single arm row

Landmine 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

Close grip chest press

- From a seated position
- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell seated lateral raise

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

BB Bicep Curl

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Full upper body workout

Back & Shoulders

Shoulders

Upper Body

Back

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