Name: Playbook - Tianna Cook - W4/D3 - Wednesday - Full Body
Uploaded: 2023-06-12T16:26:43.330Z
Duration: 45 min
Description: W4/D3 - Wednesday - Full Body

Jack Jumps were a little tough for me but overall great work out 💪

Marlene

I was not feeling it today but i pushed through. Thank goodness for Bang Energy lol but I got weak at the end there 🥵

Jacqueline

Lupe

3 sets x 15 reps
- Elevated reverse lunge/curl to press
- Sumo quick band pull
- Lateral lunge to lateral arm lift
- Dead bug arm row
- Jack jump
- Bridge to chest press

-Stand on a low box with a dumbbell in each hand
- Step back into a reverse lunge 
- Step back up onto the box as you curl the weight to your shoulders
- Press the dumbbells overhead then take them back to the starting position.

Elevated reverse lunge curl_press

- Attach a band to a stationary object 
- Step back holding the band and lower into a wide squat 
- Row the band towards you rapidly

Sumo quick band pull

- Stand holding a dumbbell in one hand
- Step out into a lateral lunge with the leg opposite the weight
- Step back up to the starting position and perform a lateral raise with the dumbbell

Lateral lunge to lateral arm lift

- Perform single arm dumbbell rows from the deadbug position. 
- Keep your core tight.

Deadbug arm row

- From the bottom of a squat position jump into the air spreading you arms and legs in the air
- Land safely and repeat

Jack jumps

- Lay on your back in a bridge position
- With a dumbbell in each hand perform dumbbell chest presses

Bridge to chest press

W4/D3 - Wednesday - Full Body

Great way to start the week I got a great sweat in 😅💪

Feeling the burn and it burns so good! I am currently 7months post partum and did the workout while my baby was napping. I took it slow and focused on my breathing and my form. I really appreciate the fact that I don’t need crazy equipment either.

Marichris

W1/D1 - Monday - Leg 1

Ending with scissors was killer but easier than leg day!

Heaven

W1/D2 - Tuesday - AB 1

Great workout and today I felt my abs sore from yesterday 👍

W1/D3 - Wednesday - Full Body

W1/D4 - Thursday - Leg 2

This one was tough but I didn’t quit. If you’re reading this, you got this!

W1/D5 - Friday - AB 2

Starting my week hard 🔥 that last one is always a killer 😅

Coralis

W2/D1 - Monday - Leg 1

Accidentally did Wednesday work out yesterday and Today did Tuesday work out and last workout was tough 😭

W4/D3 - Wednesday - Full Body

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