Name: Playbook - Promix Nutrition - Day 16 - Db Pyramid
Uploaded: 2022-07-25T14:01:17.935Z
Duration: 45 min
Description: Day 16 - Db Pyramid

Warmup
- Supine Windshield Wiper x 1 min
- Hips Flexed Hips Rocking x 1 min/side
- Hip Circles x 1 min/side (30sec/direction)
- World's Greatest Stretch x 10 (5/side)
- Hip Bridge with Reach and Rotation x 10 (5/side)


A. Timed DB Pyramid 
1 min Db Pyramid 
2 rounds of the Circuit
60 secs rest between exercises and 120 secs between rounds.

**Use week 1's weight**

- Goblet Squat
- Db Floor Press
- Reverse Lunge (reps per leg)
- Single Arm Db Row (reps per arm)

- Supine Windshield Wiper x 1 min
- Hips Flexed Hips Rocking x 1 min/side
- Hip Circles x 1 min/side (30sec/direction)
- World's Greatest Stretch x 10 (5/side)
- Hip Bridge with Reach and Rotation x 10 (5/side)

- Lying on your back with your arms out to a , hips and knees bent with your feet flat on the floor
- Keep your knees , feet and ankles together as you drop your knees from side to side
- Maintaining contact with your shoulders on the floor throughout the movement

Supine Windshield Wiper

- Start in a quadruped position
- Extend one leg back while slightly tucking the opposite leg underneath
- Gently rock from side to side, making sure to limit movement from the lumbar spine and focusing more on the hip itself

Hips Flexed Hips Rocking (R)

Hips Flexed Hips Rocking (L)

- Start out on all fours with shoulders stacked directly over wrists, hips directly over the knees, and a neutral spine
- Begin by abducting the knee out and back and coming forward in a circular motion forward and then transitioning to taking the knee out and forward in a circular motion backward

30 seconds each direction

Hip Circles (R)

Hip Circles (L)

- Starting in a high plank position
- Bring one foot forward and place it flat on the ground just outside of your hands
- Lift your hands up and drop the elbow toward the floor, then rotate it upward pointing your hand to the ceiling (twisting through the spine and torso) 
- Bring your hand back down and shift your weight slightly back, stretching your hamstring
- Return to starting position and repeat on the opposite side

5/side

World's Greatest Stretch

- Lay back with your knees bent and feet on the floor
- Drive through your heels, lifting your hips up into a glute bridge position 
- Reach one arm overhead, twisting across and touching the floor as far as you can reach above the opposite shoulder
- Return to starting position and repeat on the opposite side
- Alternating back and forth for time or reps

5/side

Hip Bridge with Reach and Rotation

Warmup

1 min Db Pyramid 
2 rounds of the Circuit
60 secs rest between exercises and 120 secs between rounds.

**Use week 1's weight**

- Goblet Squat
- Db Floor Press
- Reverse Lunge (reps per leg)
- Single Arm Db Row (reps per arm)

- Vertically hold a dumbbell, gripping it with both hands underneath the top of the weight (or hold a kettlebell by the horns)
- The dumbbell or kettlebell should be positioned against your chest and will remain in contact with it throughout the entire movement
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- Allow your elbows to track between your knees
- Drive up through your heels back to the starting position

Goblet Squat

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Db Floor Press

- Stand upright with your feet shoulder width apart, holding dumbbells at your sides
- Step one foot backward in a long stride, heel lifted
- Lower your back knee toward the floor, until both legs are bent to 90 degrees
- Push back to the starting position with both legs at the same time
- Repeat on the opposite side
- Alternating back and forth for time or reps

1 min per leg

Db Reverse Lunge (alternating)

- Grab the dumbbell with one hand, and support your body with the other hand and knee on a flat bench
- Hips should be bent so the torso is parallel with the floor, arm hanging down towards the floor – this is the starting position
- Initiate the pull by keeping your elbow as tight to your body as possible, driving the elbow back towards your hip (Keep shoulders squared to the floor)
- Focus on squeezing the lat, then lower the weight as controlled as possible
- Complete desired reps then repeat on the opposite side

1 min per arm

Single Arm Db Row

Db Pyramid

Day 16 - Db Pyramid

There is absolutely no audio, and I only have access to the first two exercises.

Day 16 - Db Pyramid

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