Name: Playbook - Mia Falcone - 6/28/23 (prenatal friendly)
Uploaded: 2024-04-19T00:51:00.299Z
Duration: 60 min
Description: 6/28/23 (prenatal friendly)

Assisted Pull ups

Push-ups

- Place your hands on the front edge of the box just outside hips
- Move forward off the box with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Box dips

Deadlift

Bent over row

Stability ball shoulder press

- Hold the dumbbell with your arm extended
- Pull straight up leading your elbow
- Get underneath the dumbbell when it goes over your head
- Extend your arm
- Alternating arms each rep

Dumbbell alternating snatches

Lat pull down

Dumbbell chest press

- Start with dumbbells and arms extended over incline bench
- Curl dumbbell up towards shoulder
- Lower until arm almost fully extended

Dumbbell preacher curls

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell bird dog rows

- Keep your core engaged and your back in a neutral position 
- Move side ways

Lateral bear crawls

Dumbbell OH marches

Core

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