Name: Playbook - Paton Willbanks - W1/D3 Total body
Uploaded: 2023-10-30T21:01:26.287Z
Duration: 45 min
Description: W1/D3 Total body

Half way through the first week! Stay strong, you’ve got this

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

MODIFICATION: high pulls; shown at the end of video

Power Cleans

- Snatch the dumbbell above you 
- With your arm fully extended step back
- Bring your back knee down
- Step forward to the initial position

Dumbbell snatch + reverse lunge

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and dumbbell up into shoulder press 
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ shoulder press

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

Weighted overhead crunches

Circuit

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep push up

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Dumbbell alt. bicep curls

Circuit 2

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

W1/D3 Total body

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