Name: Playbook - Pickle Better - W4/D1 Week 4 - Day 1 Workout
Uploaded: 2023-05-26T19:42:49.529Z
Duration: 30 min
Description: W4/D1 Week 4 - Day 1 Workout

- After squatting to a 90 degree angle, lift one knee towards your chest
- 12 total reps

Dumbbell Squat to Knee Drive

- No arch in lower back
- Tighten stomach
- Holding the DB horizontally, draw a “halo” (circle) around your head - press rewind & draw the circle in the opposite direction

Dumbbell Halo (Tall, Kneeling)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion
- 15 reps per arm

Dumbbell Bent Over Row (Single Arm)

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side
- 20 reps total

Russian Twists

Super Set #1

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides
- 16 reps total

Alternating Reverse Lunges

Lateral Hops

W4/D1 Week 4 - Day 1 Workout

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