Name: Playbook - Mia Falcone - 6/30/23 (prenatal friendly)
Uploaded: 2024-04-19T00:51:00.190Z
Duration: 45 min
Description: 6/30/23 (prenatal friendly)

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

- Facing the sled, back up until there is some tension in the line
- Bend the knees slightly, keep your head and chest up and your arms extended
- Flex the elbow as you retract your shoulder blades, pulling the sled towards you
- Take a step or two back to get tension in the line and repeat

Sled row

Barbell squat

Barbell lunge

- 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

Kneeling windmills

1/2 kneel bottoms up KB press

RDL to knee drive

6/30/23 (prenatal friendly)

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This was a GREAT full body!  Quick on time but if you have time to do all the rounds you won’t regret it!

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Turned this into a class circuit…amazing burn!

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Such a quick workout that kicked my 🍑!!! Loved it!!!

Leah Gallucci

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Packed a punch in such a short workout!!!👊🏼💥

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