Name: Playbook - Move with Michele - W1/D4
Uploaded: 2022-02-18T15:12:50.256Z
Duration: 45 min
Description: W1/D4

Superset x4
- Renegade row with DB swing x 8
- Plank with side to side hop (banded) x 10

Superset x 3
- Static lunge with shoulder press x6 (on both sides of the lunge)
- Forearm plank with leg lifts x 10(on each side)

Superset x 3
- Jump squats x30 sec
- Inchworm double jacks with DB forward extensions (banded) x30 sec

- From high plank position 
- Row the dumbbells alternately up keeping your elbows close to your body
- Engage your lat as you pull
- Keep your hips squared
- Hop your feet in and come to standing, while swinging DB between your legs
- Raising the dumbbells forward to shoulder height

Renegade row with DB swing

- Start in a plank position, band just above the knees
- Hop in bringing your knees towards the outside of your elbows
- Hop back to plank position, repeating to the opposite side

Plank with side to side hop (banded)

Superset

- From lunge position, lower until both knees are 90 degrees
- Push through the front heel and stand back up to starting, while pressing dumbbells overhead

Static lunge with shoulder press

- Elbows under shoulders and hands out front
- Keep entire body tight as you alternately lift each leg off the floor 
- Keep hips squared to the floor

Forearm plank with leg lifts

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump squats

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat
- Jack your feet twice
- Grab dumbbells and extend each arm forward
- Walk your feet up to your hands and reverse the move back to starting

Inchworm double jacks with DB forward extensions (banded)

W1/D4

Using these workouts leading up to my wedding and 🥵 it was a challenge today but glad I did it!

Kristi

Alyssa

Literalky the perfect workout. About 30 min— enough to squeeze in quick but still leave me sore in a good way!

Valerie

W1/D1

I find myself struggling a lot more with any Superman exercise than the rest, but after I’m done with that, I’m so exited for the rest!

W1/D2

W1/D3

This is probably my favorite set of exercises on this app, I loved doing it!!

W1/D5

W2/D1

W2/D2

I’ve had the worst stomach pains all day so I really put this off as long as I could, I really didn’t think I would actually do it. I’m so glad I did though because it put me in such a good place mentally!!

W1/D4

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