Name: Playbook - Patty Pittman - Prep II
Uploaded: 2023-03-06T22:44:24.601Z
Duration: 25 min
Description: Prep II

Pair this workout with Prep I 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 the complete circuit 2-3 rounds before taking a 30-60 sec rest. Focus is on correct form and teaching the body to move well under tension.

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Lying on the floor with knees bent 
- Lower weights to your chest 
- Press dumbbells back up over your chest

Dumbbell floor chest press

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Place the dumbbell on your hips
- Push through your heel raise your hips
- Raise one leg off the ground
- Engage your glutes as you lift
- Do all one side before the next side

Dumbbell single leg glute bridge

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Prep II

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.

Prep II

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