Name: Playbook - Aaron NufoundFit - Week 4 | Day 1
Uploaded: 2023-04-03T21:21:15.626Z
Duration: 30 min
Description: Week 4 | Day 1

15 x Incline Push up
15 x Goblet Squat
16 x Alternating Bent Over Row
12 x Weighted Slider Lateral Lunge L
12 x Weighted Slider Lateral Lunge R
12 x Single Leg Glute Bridge L
12 x Single Leg Glute Bridge R
4 rounds
-10-15s rest between exercises
-30-60s rest between rounds
.
Core Superset:
30s x Forearm Plank Leg Lifts
30s x Arrested Superman Hold
3 rounds
-10s rest between exercises
-30s rest between rounds
.
Equipment List:
-Dumbbells
-Step Box / Bench
-Slider
.
*Comment or message if you have any feedback or questions.

Incline Push Up

Goblet Squat

Alternating Bent Over Row

-Hold weight in centre 
-Feet on slider slide one leg out to the side as you squat down to parallel
- Stand back up feeling inner thigh contract and slide your leg back in to starting position
-Complete desired reps then repeat on the opposite side

Weighted Slider Lateral Lunge L

Weighted Slider Lateral Lunge R

-Raise one leg off the ground
-Push through your heel to raise your hips
-Engage your glutes as you lift
-Lower back to starting position

Single Leg Glute Bridge L

Single Leg Glute Bridge R

Circuit 1

-Start in a plank hold
-Raise one leg up squeezing glutes at the top
-Lower it back to the starting position and repeat on other side
-Avoid arching your back

Forearm Plank Straight Leg Lifts (alternating)

Arrested Superman Hold

Core Circuit

Week 4 | Day 1

Welcome to the Program

Equipment List

Week 1 | Day 1

Week 1 | Day 2

Week 1 | Day 3

Week 2 | Day 1

Week 2 | Day 2

Week 2 | Day 3

Week 3 | Day 1

Week 3 | Day 2

Week 3 | Day 3

Week 4 | Day 2

Week 4 | Day 3

Week 5 | Day 1

Week 5 | Day 2

Week 5 | Day 3

Week 6 | Day 1

Week 6 | Day 2

Week 6 | Day 3

Week 4 | Day 1

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