Name: Playbook - Morgan Schroeder - Week 1 : Day 3 Full Body
Uploaded: 2023-04-20T01:44:41.419Z
Duration: 45 min
Description: Week 1 : Day 3 Full Body

Superset Dumbbell Floor Press and Bench Dips

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench 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

Bench dips

Floor Press & Bench Dips SS

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Lateral lunges & Single Leg RDL SS

- From the half kneeling position perform shoulder press.

Dumbbelll half kneeling shoulder press

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift dumbbell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow Dumbbell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Kneeling Shoulder Press & DB Swings SS

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

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

Week 1 : Day 3 Full Body

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