Name: Playbook - Toni and Poppy Livers - Workout 1
Uploaded: 2021-12-07T19:32:53.750Z
Duration: 45 min
Description: Workout 1

Angie

Jalina n Ryan

I can barely walk right now..workout kicked my butt! Great workout 💪🏼

Yessenia

Jack Fickenscher

5 exercises for 5 rounds at your pace! 
Once you finish all 5 exercises, you have 60 sec until you start the next round. 

Workout 
- DB split squats - 10 reps each 
- DB RDL - 10 reps each 
- Loaded prison squats - 5 each leg 
- Kneeling plate raises - 10 reps 
- Treadmill run - 60 sec 

Rest: 1 min

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
- Complete desired reps then repeat on the opposite side

DB split squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hold onto a stationary surface for assistance 
- Hinge at your hips, and lower the dumbbell toward the floor
- Lift back up engaging your glutes 
- Complete desired reps then repeat on the other side

DB assisted single leg RDL

- Begin kneeling with a DB held at your chest
- Walk your feet up to standing 
- Walk your feet back down to kneeling

Loaded prison squats

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Kneeling plate front raise

- Run at a good pace for you 
- Increase speed and intensity as you progress

Treadmill run

Circuit

Workout 1

Workout 2

Benito

Workout 3

Workout 4

Workout 5

Workout 6

Robert

Workout 7

Workout 8

Workout 9

Workout 10

Workout 11

Workout 12

Workout 13

Workout 14

Workout 15

Workout 16

Workout 17

Workout 18

Workout 19

Workout 20

Workout 21

Workout 22

Workout 23

Workout 24

Workout 1

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