Name: Playbook - Sierra Flint - W3/D5 Total Body
Uploaded: 2023-04-02T14:29:11.316Z
Duration: 30 min
Description: W3/D5 Total Body

Squat to press 15x3
Curtsy lunge pulse 20x3
Curl to fly 15x3
Renegade rows 12x3
V ups 45sec x3

Single leg bridge + fly 15x3
Step ups 15x3
Snatches 15 per side x3
Reverse lunges 15x3
Bear crawl 45sec x3

Hold dumbbells at shoulders
Squat down
As you come out of squat press dumbbells overhead into shoulder press

Squat to press

Curtsy pulses

Bicep Curl + Shoulder Fly

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and row one dumbbell 
- Lower down again and row with the opposite side

Dumbbell push up + renegade row

V ups

Circuit One

Single leg bridge w/ chest fly

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

*15 reps per side* 
- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Circuit Two

W3/D5 Total Body

Sierra

W1/D1 Upper Focus

W1/D2 20 minute TABATA

Don't think I'm going to be able to walk tomorrow! The good burn💥💥

Alisha

W1/D3 Lower Focus

W1/D4 HIIT & Core

Whewwwww great burn to start off the morning!

W1/D5 Full Body

W2/D1 Upper Focus

W2/D2 20 minute TABATA

W2/D3 Lower Focus

Such a great sweat! Almost finished with week 2 and feeling strong 💪🏼

W3/D5 Total Body

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