Name: Playbook - Mia Falcone - Day 3
Uploaded: 2024-04-19T00:51:00.117Z
Duration: 45 min
Description: Day 3

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

Battle ropes

Perform a good morning, bend knees into squat position, then straighten knees so you are back in good morning position, then return to stand. That’s one rep.

Kang squat

Start in tall kneeling. Step up onto box from this position. Return to kneel.

Kneel to step up

Warm up

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Hold the bar with your palms facing you
- Keep your back in a neutral position bracing your core
- Pull the barbell up engaging your lats as you pull
- Pause at the top and lower with a controlled motion

Barbell row

Landmine hack squat

Lat pull down

Perform with or without dumbbells for warm up

Box step up

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Day 3

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