Name: Playbook - Alice (Pineapplebrat) Bozinovski - W3/D3 Lower body + core
Uploaded: 2023-10-04T17:16:29.760Z
Duration: 45 min
Description: W3/D3 Lower body + core

Damnn. This one got me sweating GOOD. Let's get it 💪🏻💪🏻 one more down, one million to go.

Chris

This kicked my butt! Those supermans get me everytime.

Jasmine

Anna

Takes a little longer to do but gives a decent burn 🔥

Matthew

Melissa

This work out has me sweating hard every time!!

Alissa

Should bojacks have a 30s countdown?
It says 30 reps at the moment.

Panu

Taylor

Bojacks says 30 reps but instructions say to hold, was not sure if this was supposed to be 30secs instead of reps.

Ana Maria

I increased the intensity during this workout with some ankle weights and omg my legs were like jelly after

Kierra Malloy

Warmup x 3
- Reverse lunges 5
- Squat with side leg lifts 5
- Bridge 10
- Dead bug 10

Circuit 
- Bulgarian split squat	10 each side
- Bridges 12
- Squat with side leg lift 10 per side

Circuit
- Step up in to squat 10 each side
- Glute bridge with abductions	20
- Seated in and outs 10

Circuit
- Side plank dips 10 each side
- Superman 30 seconds
- Bicycle crunches	10 each side

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Repeating sequence on the opposite side

Reverse Lunges

- Push your hips back keeping your chest up as you come down
- As soon as you come up raise your leg latterly
- Keep your hips squared as you raise your legs

Squat with Side Leg Lift

- Lay on the floor with your legs bent
- Push through your heels bringing your hip up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

Warmup

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squats

Circuit

- From kneeling position walk the feet up to standing position 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Walk your legs back down to kneeling position

Step up into Squat

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge w Abductions

- With your body in a V-sit hold position
- Tuck your knees to your chest 
- Extend your legs out
- Repeating sequence for time or reps

Seated In and Outs

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Dips

- Raise your legs and arms
- Hold engaging your glutes

Supermans _ Bojacks

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

W3/D3 Lower body + core

Literally kicked my butt but sooo good to get a good workout @ home!!

Kaytlyn

It was great!! I’m just getting back into working out and this pushed me into getting sweaty and tired but not defeated!!! Perfectly tough

Terry Patten

I feel so unfit haha great workout and loving this app

Jessica

W1/D1 Full body

Great workout! I’m definitely going to feel it tomorrow! 😅

Lana

Feel sooo good! Probably burbnt sooo many calories with this one

Amanda

Great workout! Definitely gonna feel that in a day or two. Excited to see my progress in performing the exercises and how I feel physically after. Super nice workouts for at home. Showed me I need to take my time and focus on my posture.

Becky

W1/D3 Lower body + core

The best I have tried in a while! Super easy to follow! Thank you! Need this step by step help

Skyler

😅 We made it boiz. Great workout. Kicked my ass though. Props to her for making a legitimate product. It's well appreciated. 🙂

This workout killed more than I thought it would. Drenched head to toe in sweat!!

Cheyanne

W1/D5 Upper body

I really enjoy your program so far! It makes me sweat more than any other program I’ve used! ☺️

Courtney

Bridgett

AMAZING. I’m a mother of two and just recently had my baby girl, she’s 8 months now, I’ve been bulking on healthy proteins for about 4 months; than I started your workouts for at home! I absolutely love it! Even as a beginner I could manage to do a lot of them and I continued for almost a month and even added in extra workouts and I am very impressed. I have followed you since I was 17/18 and now I’m 23, I’m so glad I got to see you grow !

Shoshame Parks

W2/D1 Full body

I sweat a bit more each time but it also gets easier every workout I do. Great workouts 💪🏻💪🏻 thank you!

Katelyn

More of a review for the app in general, but just to say I love the format and that I can listen to my own music and go at my own pace and no one’s narrating everything. I’ve loved all the workouts so far and they are challenging but fun.😊

Marissa

W2/D3 Lower body + core

I underestimated that workout so much, that was killer!

Hannah

Last circuit is always tough but rewarding 💪

Great workout. The hollow body hood is always tough for my lower back, can’t figure out how to keep it touching the ground. I assume as I gain strength it’ll become easier

Bailey

W2/D5 Upper body

Slowly getting easier every workout. Don't have much to say besides it's a good workout and I'm slowly seeing results even though I'm only on my 2nd week. Great workouts 💪🏻💪🏻

New record: 30 mins, I love seeing progress!

W3/D1 Full body

Phewww. This one got me going lol good workout 💪🏻💪🏻

Felt great! Finally able to not take extra rests lol

Accidentally did this workout twice because I forgot to swipe complete still pushed through when I realised this halfway through 💪

W3/D5 Upper body

One more down and 1,000,000 more to go 💪🏻💪🏻😏. Good workout as always.

Back after so many months 💪 Was easier than the very first time🙂

W4/D1 Full body

Mann. This one got me good but I was able to complete it faster than usual. Got me sweating good though 💪🏻💪🏻 I feel that burn for sure. 🔥⛽

W3/D3 Lower body + core

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