Name: Playbook - Mia Falcone - Full Body 4- beginner / intermediate
Uploaded: 2024-04-19T00:51:00.200Z
Duration: 60 min
Description: Full Body 4- beginner / intermediate

Cat/cow

Tall kneeling hover

Wide child’s pose

Seated band abduction

Wall slide

Single leg banded hip extension

Swiss ball pelvic rock

Assisted deep squat hold

Prenatal warm up- trimester 3

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Dumbbell clean

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- 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

Clamshells

Full Body 4- beginner / intermediate

Full body 1- beginner/intermediate

Full body 2- beginner / intermediate

Full body 3- beginner/intermediate

Full Body 1- Advanced

Lower Body- Advanced

Upper Body- Advanced

Full Body 2- Advanced

Full Body 4- beginner / intermediate

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