Name: Playbook - Alice (Pineapplebrat) Bozinovski - W4/D3 Lower body + core
Uploaded: 2023-10-04T17:16:29.968Z
Duration: 45 min
Description: W4/D3 Lower body + core

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. 🔥⛽

Chris

The toughest of the other 2 days but very rewarding

Matthew

More varieties of work outs for the at home section.

Krystal

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

W4/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

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

This kicked my butt! Those supermans get me everytime.

Jasmine

Anna

W3/D3 Lower body + core

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/D3 Lower body + core

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