Name: Playbook - Sierra Flint - W3/D3 Full Body
Uploaded: 2023-04-02T14:29:11.171Z
Duration: 20 min
Description: W3/D3 Full Body

Burpee 10x3
Hammer curl 12x3
Lateral lunge 12x3
Tuck to sprawl 12x3
Mountain climbers 45sec.x3
Push-ups 12x3
Squat jumps 12x3

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

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- 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

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge body weight

Tuck to sprawl

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Inhale down exhale up

Push up

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

W3/D3 Full Body

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