Name: Playbook - Alina Astilean - Week 3: Workout 1
Uploaded: 2021-08-23T12:18:14.614Z
Duration: 40 min
Description: Week 3: Workout 1

Warm-up: 2 x 

Butterfly Glute Bridges x 10
Banded Glute Kickbacks x  15 per side 
Banded Fire Hydrants x 15 per side 
Reverse Lunge With Hold x 8 to 10 per side 


Circuit 1: 3 x 

KB Moving Sumo Squats x 8 to 10 per side 
KB Swings x 10 to 12


EMOM 8

DB Weighted Bench Hip Thrusts (can do non weighted if preferred )  x 12 to 15

-begin by laying flat on the ground
-feet elevated onto bench in the butterfly position with soles of shoes touching
-slowly raise the hips up and down making sure to tuck the pelvis and engage the glutes

Elevated Butterfly Glute Bridge

-setup with knees and elbows down on the ground, with your band placed directly above the knees 
-kick the foot in the band back AND up, lifting from your glute
-drive knee back in towards your chest, without letting your knee rest on the ground between reps, and repeat the movement

Banded Glute Kickbacks

-start on your hands and knees, with your band directly above the knees 
-place your shoulders above your hands and your hips above your knees. 
-lift your left leg away from your body at a 45-degree angle keeping your knee at 90 degrees
-lower your leg to starting position

Banded Fire Hydrants

- keep chest up as you step back 
-coordinate arms so opposite arm and leg are always up together (ie. right knee and left arm or vice versa)
-pause at the top for 1 to 2 seconds, ensuring that hips are tucked, and are engaged, and you are balancing on the heel of your foot
-you can stop in the middle after pausing at the top if it is too challenging to keep non working leg off the ground the entire time

Reverse lunge with top pause

Warm-up

-start upright, holding your weight with both hands 
-sink into your squat, keeping chest up
-as you start to come up, step one foot back at roughly a 45 degree angle, once again dropping into a squat (this counts as one rep)
-repeat the steps above until you get to the prescribed rep count
-try to stay as low as possible the entire time, and avoid fully standing up between reps

Weighted Moving Squats

-keep upper part of chest up and eyes forward vs down 
-hinge at the hips (drive them back as far as you can, pushing your weight onto your heels and glutes)
-as you drive forward, squeeze your glutes and lock out knees and hips at the top of the rep, without leaning back 
-keep abs engaged

KB swings

Circuit 1

An EMOM workout, short for every minute on the minute, is a form of interval training. The challenge is to complete a predetermined number of repetitions (reps) of a particular exercise within 60 seconds. Then, you use whatever time is left in that minute to rest before moving on to the next set

-start with your mid back on the bench, and both feet flat on the ground 
-keep upper chest and gaze forward (pretend there is a mirror in front of you, and you can see your upper chest in that mirror the entire duration of the movement)
-drop your glutes towards the ground before “thrusting” and driving your hips back up to the top 
-press through the heels of the feet and make sure you feel both glutes engaging throughout (vs just the quads)

DB weighted hip thrusts

EMOM 8

Week 3: Workout 1

Gave me a real burn! Excited to start this program

Shubham Joshi

This one was awesome. The AMRAP set is a great ender

Nate

Week 1: Workout 1

This workout is such a great combo of challenge and reward 👏🏽

Surprised that I made it through this. Thought it would be too hard! Question for you - the hand push ups… i can only do 3 before my lower back starts sagging on the way up. Rest and do them in smaller sets? Or try to keep going even if my back is sagging a little

Week 3: Workout 1

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