Name: Playbook - Ryan Hall - W1/D1 - upoer
Uploaded: 2023-04-28T18:16:41.447Z
Duration: 52 min
Description: W1/D1 - upoer

-push through the ground hard
-fully extend the back leg
-stay tall
-contact the ground mid-foot

A skip

- Hold the dumbbells in each hand
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat on the opposite side

Alternating dumbbell curls

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A-skip

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

Alternating hammer curls

- Use your core to bring the dumbbell straight into the air
-have your feet against something firm for your toes to push into

Ab Weighted Crunch on Exercise Ball

-stay tall
-bring heel to butt and then pretend to kick a door down in front of you. 
-the goal here is to stretch out your hamstrings as much as possible

B skip

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

W1/D1 - upoer

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