Name: Playbook - Stacie Montanaro - W1/D1 Day 1
Uploaded: 2024-03-26T21:39:01.242Z
Duration: 45 min
Description: W1/D1 Day 1

Kristen

Remember to focus on form and challenge yourself with the weights you're using. 

If you feel you can do MORE reps than what is listed, you can probably lift a little heavier. 

Push yourself a little more each week! 

💖🔥

You can also swap this out for the FULL BODY DYNAMIC WARM-UP (found in the Warm-Up section of the app)

Cardio Warm-Up (you pick!)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- On a bench assume bird dog position
- Whatever side the dumbbell is on, drive the opposite foot toward the wall behind you
- Keeping core tight and hips squared to the floor
- Row the dumbbell up, pulling your elbow back
- Slowly lower back to starting position

Dumbbell Bird Dog Row

Crunch to Leg Drop

Circuit A

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlift

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Reverse Bicycles

Circuit B

-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

W1/D1 Day 1

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