Name: Playbook - Mia Falcone - Day 4
Uploaded: 2024-04-19T00:51:00.193Z
Duration: 45 min
Description: Day 4

Back extension

Rear delt fly

Burpees (no push-up)

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

Warm up

Hip Thrust

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

Barbell clean

Dips

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Start with dumbbells in front of thighs, palms facing legs. Raise up to front then open out to side. Return to front of legs to start.

Front to side raise

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Day 4

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