Name: Playbook - Move with Michele - W2/D1
Uploaded: 2022-02-18T15:12:50.266Z
Duration: 45 min
Description: W2/D1

Superset x4
- Modified push-up to Superman x10,8,6
- Renegade row with leg lifts x10,8,6

Superset x4
- Across body curl (dumbbells) x12
- Tricep kickbacks (dumbbells) x12

Superset x3
- Standing Y raise & rear delt fly x 10
- Plank to bird dog x 10

- Start kneeling, hands just outside the shoulders 
- Bend at the elbows to lower your chest to the ground
- Move hands to temples and extend your legs
- Raise both your chest and your legs, engaging your glutes as you lift
- Return your hands to the floor
- Push back up to starting position

Modified push up to superman

- Row each dumbbell up, keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Lift each leg up behind you

Renegade rows with leg lifts

Superset

- Holding the dumbbells at your sides
- Curl the dumbbell up towards your opposite shoulder, engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Across body curl (dumbbells)

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms back, engaging your triceps
- Lower back to starting position

Tricep kickbacks (dumbbells)

- Raise the dumbbells up to the front/side until they are above you in a Y shape
- Lower them to the starting position
- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Come back up to starting position

Standing Y raise & rear delt fly

- Start in high plank position 
- Elevate one arm and the opposite leg, keeping your body tight 
- Return them to the starting position 
- Repeating on opposite side

Plank to bird dog

W2/D1

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

W1/D4

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

W1/D5

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!!

W2/D1

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