Name: Playbook - Sierra Flint - W4/D3 Full Body
Uploaded: 2023-04-02T14:29:11.189Z
Duration: 20 min
Description: W4/D3 Full Body

Lunge w/ serving arms 12x3
Crab toe taps 45sec.x3
Upright row 12 x 3
Sumo hops 15x3
Dumbbell windmill 12x3
Tricep push-up 10x3
Flutter kicks 45sec.x3

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

Lunge w/ serving arms

- Raise your hips off the ground into a crab crawl position
- Alternately lift one foot and the opposite hand, tapping your toes
- Repeating back and forth for time or reps

Crab toe touches

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Stand in a sumo position, feet wide and toes pointed out
- Lower down and perform little hops

Sumo hops

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Dumbbell windmill

- 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

Tricep push up

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

W4/D3 Full Body

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