Name: Playbook - Patty Pittman - W1/D3 Total Body II
Uploaded: 2023-03-06T22:44:24.414Z
Duration: 35 min
Description: W1/D3 Total Body II

This is supposed to challenge you at a fast pace - but move safely! Total Body I and Total Body II should be done in the same week, preferably AFTER your run or bike, with 48 hours in between each workout. You can use dumbbells, a bar, and/or kettlebells with this workout. As you progress each week, go DOWN in reps (from 12 to 10, 8, 6) and UP in weights. Effort is RPE 7-8 on a scale of 1-10.

Go at a quick pace safely. Do not take breaks into between exercises until you’ve finished the whole circuit. Then 60 seconds before repeating for a total of 3-5 rounds. As you progress each week, go down in reps (all the way to 6) and UP in weights.

- 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

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

Dumbbell farmer carry

- Stand with your feet close
- Step back into a reverse lunge with your dumbbell in the opposite hand
- Stand back up to the starting position, tapping lightly or balancing without tapping at all 
* Work one side first and then switch to the other side

Single arm reverse lunges

- 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 a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- Do all reps on one side before moving to the next side

Dumbbell bulgarian split squat

- Place your feet hip-width apart, and one dumbbells in your hands. 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at around the 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Do all of one side first before moving to the next side

Dumbbell lateral lunge

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Circuit A

W1/D3 Total Body II

W1/D1 Bike

W1/D1 Total Body I

W1/D2 Swim

W1/D3 Run

W1/D4 Swim

W1/D5 Recovery Day/X-Train Day

W1/D6 Brick

W1/D7 Swim

W2/D1 Bike

W2/D1 Total Body I

W2/D2 Swim

W2/D3 Run w/ strides

W2/D3 Total Body II

W2/D4 Swim

W2/D5 Recovery Day/X-Train Day

W2/D6 Brick

W2/D7 Swim

W3/D1 Bike

W3/D1 Max Strength I

W3/D2 Swim

W3/D3 Max Strength II

W3/D3 Run w/ strides

W3/D4 Swim

W3/D5 Recovery Day/X-Train Day

W3/D6 Brick

W3/D7 Swim

W4/D1 Bike

W4/D1 Maintenance Strength

W4/D2 Run

W4/D3 Maintenance II

W4/D3 Swim

W4/D4 Run

W4/D5 Rest day

W4/D6 Pre Race Brick

W4/D7 Race day!

W1/D3 Total Body II

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