Name: Playbook - Toni and Poppy Livers - W3/D3 Strength
Uploaded: 2021-11-11T16:00:59.705Z
Duration: 45 min
Description: W3/D3 Strength

Superset: x 3 
- Db bent over row x 20
- Db cleans x 20 

Superset: x 3 
- Db bent over wide row x 20 
- Db high plank renegade row x 20 

Superset : x 3 
- Weighted side plank with rotation right x 20 
- Weighted side plank with rotation left x 20 

Superset: x 3 
- Plank up x 20 
- Db around the worlds x 20

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

DB bent over rows

-  Pull dumbbells up to your shoulder powerfully

DB clean

Superset

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows wide 
- Engage your upper back and rear delts as you pull up 
- Come down in a controlled motion

DB bent over wide row

- Start in a elbow plank position with your other arm elevated while holding a dumbbell
- Lower the dumbbell down and rotate it under your body 
- Rotate it back to extension

Side plank trunk rotation right

Side plank trunk rotation left

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank walk (up & down)

- Hold the dumbbells in front of your body with an underhand grip 
- Circle the dumbbells outward and upward to overhead 
- Reverse the movement back down to starting position

DB around the world

W3/D3 Strength

I can’t breath. That was so horribly amazing.

Crystal

Great leg burner. Excited to start this program!

Amanda

Romy

W1/ D1  Strength

Great home workout! I’m dripping in sweat 😅😅

Jalina n Ryan

Awesome home workout! Tough but perfect if you need a quick burn 🔥

Jesaiah

W1/D2 Conditioning

Great workout 💪🏼 shoulders are on 🔥

Yessenia

W1/D3 Strength

W1/D4 Conditioning

W1/ D5 Strength

W2/D1 Strength

Quick burn! Love the tabata style, quick rest and back at it!

W3/D3 Strength

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