Name: Playbook - Tune Into Fitness - W2/D1
Uploaded: 2022-11-30T18:25:41.724Z
Duration: 60 min
Description: W2/D1

1. DB Incline Bench Press
2. Lateral Raises

Superset: 
3. DB Chest Fly
4. Side to Side Push Up

5. Renegade Row to Curl

Superset: 
6. Stir the Pot 
7. Hanging Leg Raise

8. DB Squat to Arnold Press
9. Side to Side Ball Slams

- Begin by lying back on the ball with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up, engaging your chest

*Increase weight

DB Press on Ball

- Stand tall holding a dumbbell in each hand
- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

*Increase weight

Lateral Raises

- Lying back on the ball, with your arms extended and palms facing each other
- Lower the dumbbells out to the sides of your chest
- Bring dumbbells back together, squeezing your chest

*Increase weight

DB Chest Fly on Ball

- Complete push-ups walking your hands from side to side each rep

Side To Side Push Up

Superset

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side
- Hop your feet in toward your hands and stand up
- Curl the dumbbells up, engaging your biceps
- Lower the dumbbells with control

Renegade Row to Curl

- Assume a kneeling position with your forearms resting on a ball
- Extend each leg and utilize a shoulder width (or slightly wider) stance
- Slowly rotate the arms in a clockwise fashion for the assigned number of repetitions
- Repeat for the desired number of repetitions in the opposite direction (counter clockwise)

10 total reps (5 reps each direction)

Stir The Pot

- Hang from a bar
- Tuck your knees up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat

Hanging Leg Raises

- Hold a single dumbbell in one hand with your palm facing you
- Sit your hips back and down to a squat
- As you stand to full extension, press the dumbbell overhead, rotating your wrist and arm so that your palm faces forward at the top
- Reverse the movement back to starting position with control
- Complete desired reps then repeat on the opposite side

8 reps each side
*Increase weight

Single Arm DB Squat to Arnold Press

- Stand tall, holding a medicine ball in both hands to the left side of your hips
- Swing the ball right, bringing the ball up and around your head, pivoting on your right foot as you slam the ball to the left side of your body
- Catch the ball on the bounce and repeat on the right side
- Alternating back and forth for time or reps
(R+L= 1 rep)

W2/D1

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