Name: Playbook - Allegra Paris - W1/D5 Weight training
Uploaded: 2023-06-14T13:41:05.313Z
Duration: 45 min
Description: W1/D5 Weight training

The upper body circuit was tough 🥵🔥

Linda

Omg this was soooo hard! Olive and I are going to be so sore tomorrow lol feels so good though.

Eliza

*Warmup (repeat 3x):		
- High knees 10 each side	
- Butt kicks	10 each side	
- Squats 10 each side
- Pushups  10 each side	
				
*Lower Body (repeat 3x):		
- Pendulum lunges 10 each side (Single 15-20lb dumbbell/kettlebell)
- RDL's	10 (Set of 15-30lb dumbbells)
- Single pulse squats 10 (Single 20-35lb dumbbell/kettlebell)
- Lateral squat steps with band 10 (Set of 10-15lb dumbbells)
- Low squat pulses 10 (Single 25-60lb dumbbell/kettlebell)
						
*Upper Body (repeat 3x):		
- Squat punches 10 each side (Set of 5-8lb dumbbells)
- Plank up downs 10	
- Renegade row knee tucks 10 each side (Set of 5-8lb dumbbells)
		
		
*Abs (repeat 3x):		
- Leg raise to lateral kicks 10	
- Butterfly crunches 30	
- Reverse crunches	20	(Single 10-15lb dumbbell)
- Heel reaches 15 each side	
- Half sit ups 10 Set of 5-8lb dumbbells
- Downdog Updog Pose 2

- High knees 10 per side
- Butt kicks 10 per side
- Squats 10 
- Pushups 10

Warm up

- Start with weight at your chest
- Step forward and lower down until knees are at 90 degrees
- Stand up and step behind you, lower down until knees are 90 degrees, and repeat

Pendulum lunges

- Hinge at the hip to come down
- Keep a neutral spine
- Reach shin height and pull back up 
- Engage your hamstrings and glutes as you pull up

- Start with feet shoulder width apart, keeping the weight in front of your chest
- Press your hips back and lower down, quickly pulse
- Press through your heels and return to standing

Single squat pulse (weight)

- Start with feet shoulder width apart and weights at your shoulders
- Press your hips back and lower until knees are 90 degrees
- Staying in a squat stance walk forward and then backward

Squat steps with band

- Press your hips back and lower down until your knees are at 90 degrees
- Holding the weight in between your legs
- Pulse up and down, keeping your chest up

Low squat pulse

- Stand on one foot and lean forward
- Kick one leg directly behind you 
- Keeping a straight line from your head through your heel

Standing kickback

Lower body

- Begin with feet wider than shoulder width apart and weights in each hand
- Press your hips back and lower down until 90 degrees
- Punch directly in front of you with each hand

Squat punches

- Keep your body tight 
- Extend one arm followed by the other 
- Place one elbow on the floor followed by the other

Plank up downs

- Begin with your hands and feet on the floor
- Lift one weight up towards your ribs, leading with your elbow
- Slowly lower down and repeat with the opposite arm
- Bring one knee towards your chest, repeat with the opposite knee

Renegade row knee tucks

Upper body

- Start by lying on your back with your feet extended
- Lift your feet straight up and slowly lower back down
- Move your legs laterally before repeating

Leg raise to lateral

- Begin by lying on the floor with your hands behind your head
- Press your heels together
- Lift your shoulders off the floor, make sure not to pull with your hands

Butterfly crunch

- Raise your shoulder engaging your core
- Reach for your heel keeping your arm extended
- Repeat on the opposite side

Heel reaches

- Keep your core engaged 
- Your lower back should be on the floor as you extend your legs

Reverse crunches

- Knees bent 90 degrees
- Leading with the weight lift up off the ground
- Slowly lower back down

Half sit ups

Down dog up dog

W1/D5 Weight training

Syarra

Volume on the videos and doing the entire thing in one 45 minutes video to follow along :)

W1/D5 Weight training

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