Name: Playbook - Mia Falcone - Day 3- Full Body- Advanced
Uploaded: 2024-04-19T00:51:00.210Z
Duration: 60 min
Description: Day 3- Full Body- Advanced

This is one of four workouts for the Advanced series.

Cat/cow

Wide child’s pose

Quadruped extension/rotation

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Half kneeling hip flexor stretch

Clamshell

Band pull apart

Body weight squat

Prenatal warm up- trimester 2

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

One arm DB row

Dumbbell OH Press

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Day 3- Full Body- Advanced

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