Name: Playbook - Patty Pittman - Prep I
Uploaded: 2023-03-06T22:44:24.508Z
Duration: 20 min
Description: Prep I

First time using your app and I was really impressed! Loved the video demos and built-in timers. The only suggestion I have is making the little text at the bottom of the screen a bit brighter.

Yizhi

Pair this workout with Prep II in your week. Effort should be RPE 5-6 on a scale of 1-10. This is meant to be done AFTER your run or bike.

Do 2-3 rounds. Rest 60-90 seconds in between round. Slow to moderate effort, emphasizing form.

- Holding light dumbbells at your sides OR only bodyweight 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

Dumbbell forward lunges

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

Unsupported dumbbell row

- Lay on the floor with your legs bent, using a band around your thighs (optional) 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start with the dumbbells at your shoulders, elbows forward of the body, palms facing each other
- Press the dumbbells straight up
- Lower with a slow controlled motion

Dumbbell grip shoulder press

- Hands directly under your shoulders
- Upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmers walk

- Standing on one foot, raise both arms above your head
- Connect the opposite elbow to the opposite knee while keeping balance 
-Perform the amount of time or reps on one side without touching the ground
* Work both sides

Prep I

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