Name: Playbook - Sierra Flint - W1/D3 Full Body
Uploaded: 2023-04-02T14:29:11.125Z
Duration: 20 min
Description: W1/D3 Full Body

Modified burpee 8x3
Hammer Curls 12x3 
Reverse Lunge 12x3
Up&Outs 10x3
Squat Jumps 15x3
Tricep Push-ups 10x3
Forearm plank w/knee taps

Before beginning I recommend choosing a warm up from the warm up section of my channel!

After completing the workout I would love to know how it went for you and any feedback you may have!

You got this!

- Sierra

- Place your hands on the floor in front of you
- Step back to a plank 
- Step forward and return to the initial position

Modified burpees

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

Hammer Curl

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

Bodyweight reverse lunges

- Stand tall, core engaged
- Complete a delt front raise
- Immediately complete lateral raise (elbows always slightly bent)
- That completes one rep

Up & Outs

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

squat jumps

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

W1/D3 Full Body

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