Name: Playbook - Nick Weihrauch - W7/D3 Full Body
Uploaded: 2023-03-14T20:48:56.613Z
Duration: 45 min
Description: W7/D3 Full Body

-Push your hips back as you come down 
-Bring the dumbbells to the floor
- Light tap and explode up bring the dumbbells with you
- Press the dumbbells up at the top of the squat

Dumbbell squat press

- Push your hips backs as you come down 
- Raise the dumbbells as you lower, keeping your chest up
- Keeping a slight bend at the elbows
- Stopping the dumbbells at shoulder height

Dumbbell squat with front raise

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Fast Pace Step-ups

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Stand in a staggered stance with your upper body bent forward
- Keep your core tight
- Pull the kettlebell up engaging your lat

Kettlebell row

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up

Wide push up

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

Shoulder taps

Full Body Blast

W7/D3 Full Body

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W1/D2 Lower Body

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W1/D4 Upper Body

Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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W1/D7 Rest Day

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W4/D6 Mobility Day

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W6/D6 Lower Body

W6/D7 Rest Day

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W7/D2 Lower Body

W7/D4 Mobility Day

W7/D5 Upper Body

W7/D6 Lower Body

W7/D7 Rest Day

W8/D1 Upper Body

W7/D3 Full Body

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