Name: Playbook - Paton Willbanks - W3/D6 Total body
Uploaded: 2023-05-28T16:28:35.758Z
Duration: 40 min
Description: W3/D6 Total body

Letsss gooo! You’ve made it to the end of week 3!! One more week left! 👊🏼🔥🔥🔥

- Keep your chest up and hold dumbbell in a lowered tricep extension starting point
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position and extend dumbbell over head 
- Complete 6 reverse lunges on each side

Reverse lunge + tricep extension

- Start with a wide stance and your toes pointed out 
- Hold the dumbbells inbetween legs, palms facing you
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up and drive elbow up to the sky stopping at shoulder height with dumbbells
- Lower dumbbells back down going straight back into sumo squat

Dumbbell sumo squat

- Begin feet shoulder width, bring dumbbells to the ground and jump your feet back
- Lower your body to the floor
- Jump your feet forward and swing the dumbbells from between your legs to straight up overhead

MODIFICATION: no jumping, just step out into a high plank position. you can also come to your knees when lowering body to and from the ground

Dumbbell devil’s press

Circuit 1

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (double)

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

Circuit 2

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Try not to rock hips, keep core engaged
- Repeating on the opposite side
- 12 taps total

MODIFICATION: come onto knees

High plank shoulder taps

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs side to side, crossing over each leg
- Keep core tight and activated
- 12 total crossovers

Flutter kick crossovers

- Begin with a dumbbell in each hand
- Start with dumbbells between your legs in a lowered squat position
- Quickly snatch directly overhead keeping core engaged

MODIFICATION: pause at shoulder height and press up to the sky

Dumbbell snatch (double)

Circuit 3

W3/D6 Total body

Elaine

Kacy

Jodi

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

W1/D2 Push: Arm Day

W1/D3 Active Rest Day

Gabby

W1/D4 Leg Day - Quads

W1/D5 Pull - Arm Day

Terri

W1/D6 Full Body

W1/D7 Rest Day

W2/D1 Leg day

W2/D2 Arm Day

W2/D3 Active Rest Day

W2/D4 Leg Day

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W2/D7 Rest Day

W3/D1 Leg day

W3/D2 Arm day

W3/D3 Active Rest Day

W3/D4 Leg day

W3/D5 Arm day

W3/D7 Rest Day

W4/D1 Leg day

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W3/D6 Total body

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