Name: Playbook - Allegra Paris - W3/D5 Weight Training
Uploaded: 2023-06-14T13:42:44.158Z
Duration: 45 min
Description: W3/D5 Weight Training

* 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):		
- RDL to squats	10 each side (Set of heavy weights)
- Squat reverse lunges 10 each side (Set of heavy weights)
- Lateral split squat with band 10	
- Squat lateral kicks with band	10 (Set of heavy weights)
- Kickbacks with band 10 each side band
- Pigeon pose	
				
*Upper Body (repeat 3x):		
- Reverse tabletop tricep dips 10	
- Plank up downs 10	
- Shoulder tap knee taps 10 each side	
				
*Abs (repeat 3x):		
- Leg raises with hip thrust 10	
- Butterfly crunches 30	
- Reverse crunches	20 (Single heavy dumbbell)
- Heel reaches 15 each side	
- Half sit ups 10 (Set of light weights)
- Downdog Up dog Pose 2

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

Warm up

- Begin with feet shoulder width apart and weights in hands
- Keeping weights close to your body lower down to the ground
- Engage your glutes and hamstrings to stand back up
- Press your hips back and lower down until 90 degrees

RDL to squat

- Start with feet shoulder width apart with weight at your chest
- Step back with one foot and lower down until 90 degrees
- Twist your torso towards the knee that is up, return to the middle
- Press through your front heel to stand back up
- Repeat with the opposite leg

Reverse lunge twist

- Start with a wide stance
- Push your hips back and keep your chest up as you go down
- Keep your opposite leg extended

Banded lateral split squat

- Begin with feet shoulder width apart and weights at your shoulders
- Press  hips back and lower down until knees are 90 degrees
- Stand up and kick your leg laterally
- Alternate legs each time you come up

Squat lateral kick with band

- Start on hands and knees with the weight behind one knee
- Keeping your knee bent press your foot to the ceiling

Weighted kickback with band

- Lean over your knee
- Focus on breathing

Half pigeon pose

Lower body

- Keep your hips up
- Reach for your toes
- Keep your core engaged

Reverse tabletop reaches

- 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 feet wider than shoulder width apart
- Press your hips back and lower down until knees are 90 degrees
- Simultaneously press the DB straight over your thighs
- Stand up and press DB into the center before repeating

Sumo squat bicep press

Upper body

- Start by lying on your back with your feet extended
- Lift your hips off the ground up and your feet straight up 
- Slowly lower back down and repeat

Leg raise thrust

- 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

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

Reverse crunches

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

Heel reaches

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

Half sit ups

Down dog up dog

W3/D5 Weight Training

Kate Schenkel

Michelle

Great first workout!! Surprised me the abs were tough! I loved it :)

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Sandra

It was amazing but was a bit too long. Took me 90 mins start to finish

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