Name: Playbook - Nina Marie - W1/D1 Squat Day
Uploaded: 2024-05-11T01:19:07.572Z
Duration: 51 min
Description: W1/D1 Squat Day

Welcome to week 1 of learn to lift!
If you have never lifted before, or have been out of it for awhile, be sure to work on form and start with light weights. Even just bodyweight if you focus on what you are doing will do wonders!
You got this!

Goblet squat 3x10
DB Deadlift 3x10
DB Lunge 3x10/side
Calf raise 3x10
Sit up 3x10

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Each Side

If two dumbbells is too much, drop to only one or go bodyweight

Dual Dumbbell Reverse Lunge

Bodyweight Calf Raise

- anchor your feet under a set of heavy dumbbells
-sit up

W1/D1 Squat Day

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