Name: Playbook - Amanda Ayers - Sculpt 1
Uploaded: 2023-06-05T20:27:27.269Z
Duration: 60 min
Description: Sculpt 1

Warm up, flow a little, lift and HIIT for 3 circuits, cool down.

Use heavier set of weights, all exercises done for 1 minute each. One round each side.

Feet are hip distance or wider. Toes can rotate out a little. One heavy weight in each hand rack weights to shoulders tap bells together in front. 
Sit the booty down a back belly comes up and in chest stays lifted. 
Knees track over toes. 
Stand press weights overhead navel to spine. 
Pulse squat for heat.
Press one arm then the other for support.

Front squat to Overhead press

Feet hip distance, one heavy weight in each hand. 
Slight bend in the knees send booty back hinge at the waist, navel toward the spine chest proud. 
Rotate palms to face back of space. 
90 degree bend elbows squeeze shoulder blades together in back. 
Lower the weights and stand using glutes and hamstrings to reverse the hinge.

Deadlift to Wide Row

Shift weight into Right foot step left foot back. Front knee tracks over toes. 
Pressing off back foot rise up hinge at the waist floating the left leg lowering weights in front of you. 
Hips square to mat, flexing left toes. 
Bend elbows squeeze shoulder blades together elbows stay close to body. 
Lower weights, tap foot in before next rep or step right into reverse lunge.

Reverse Lunge to Single Leg Deadlift with Narrow Row R

4 High knees 4 pop squats 
Run knees toward chest count every right knee lift
Squat down and Jack legs together in between. 
You can march out the high knees and take body weight squats rise to toes of you prefer low impact.

High Knees + Pop squats

Feet wide heels in toes out
Sit booty low belly up and in chest tipped up hands to heart center (like a catcher in baseball) 
Plant both hands, step or hop back, step or how forward, jump or body weight squat to toes. 
Repeat emphasizing deep squat and hands to heart center.

Catchers Burpee

Flex left toes hinge at waist floating left leg. Hands to heart center, reaching in front, or airplaned behind. 
Micro bend in standing leg, hips square to the mat. 
Focus on back of head glutes and heel all in one line more than how far you can hinge forward.

Warrior 3 R

Shift weight into Left foot step right foot back. Front knee tracks over toes. 
Pressing off back foot rise up hinge at the waist floating the right leg lowering weights in front of you. 
Hips square to mat, flexing Right toes. 
Bend elbows squeeze shoulder blades together elbows stay close to body. 
Lower weights, tap foot in before next rep or step right into reverse lunge.

Reverse Lunge to Single Leg deadlift with Narrow Row L

Flex right toes hinge at waist floating right leg. Hands to heart center, reaching in front, or airplaned behind. 
Micro bend in standing leg, hips square to the mat. 
Focus on back of head glutes and heel all in one line more than how far you can hinge forward.

Warrior 3 Left

Sculpt 1 Circuit 1

Use lighter weights. One minute each exercise. One round each side.

Facing the long edge of the mat step out with the right foot and sit booty down and back. 
Right knee tracks over toes 
Cheer lifted 
Curl weights at the bottom of the lunge and come to standing.  Repeats on one side.

Side Lunge with bicep curl R

Facing long edge of mat feet wide heels in toes Out. 
Sit booty down knees track over toes. 
One weight in each hand weights at chin palms face the body. 
Press to stand uppercut elbows don’t need to come higher than the nose. Squat back down lower the elbows.

Sumo squat to Uppercut

Ext side angle stance in the body, left elbow to knee. 
Weight in right hand rows close to body, squeeze shoulder blades 
Navel to spine rotate press weight in right hand to ceiling. 
Stack wrist over elbow over shoulder.

Lawnmower row to press R

4 jumping jacks plus two ball slams
Feel free to tap out jacks and leave out jumps. 
Really crunch ribs to hips when you slam ball and pretend ball is heavy.

4 Jax, 2 ball slams

From standing plant both hands at top of the mat. 
Step or hop both feet back to plank. 
Step or hop both feet forward to squat. 
Either squat jump pr press to stand come to toes. 
Repeat, stepping or hopping.

Burpees

From a wide leg stance facing the long edge of the mat, right foot toward the top, rotate right toes forward deep bend into the right knee. 
Left toes angle in, left heel out. 
Right elbow to right knee left fingers to sky or top of mat. 
Keep length in the torso. Front knee tracks over toes. 
Think of a line from the back heel to the crown of the head. 
Reach for the instep if that feels right for you.

Extended Side Angle R

Facing the long edge of the mat step out with the left foot and sit booty down and back. 
Left knee tracks over toes 
Cheer lifted 
Curl weights at the bottom of the lunge and come to standing.  Repeats on one side.

Side lunge to bicep curl L

Ext side angle stance in the body, right elbow to knee. 
Weight in left hand rows close to body, squeeze shoulder blades 
Navel to spine rotate press weight in left hand to ceiling. 
Stack wrist over elbow over shoulder.

Lawnmower Row to Press L

From a wide leg stance facing the long edge of the mat, left foot toward the top, rotate left toes forward deep bend into the left knee. 
Right toes angle in, right heel out. 
Left elbow to left knee right fingers to sky or top of mat. 
Keep length in the torso. Front knee tracks over toes. 
Think of a line from the back heel to the crown of the head. 
Reach for the instep if that feels right for you.

Extended side angle L

Sculpt 1 Circuit 2

Light or heavies, choose what works for you. One minute each exercise. One round each side.

From tabletop being one weight behind right knee, one weight is in left hand. 
Shoulders stack over hips, hips over knees, keep hips squared to the mat. 
Squeezing the heel of weighted leg to glute, press heel toward ceiling. 
At the same time weight in the hand press back past the hip toward the ceiling. 
Elbow stays close to the body. 
You can take just the upper or just the lower body options here.

Weighted Glute Kick with Tricep Kickback R

Find plank, one weight in each hand. Be mindful of knuckles with lighter weights. 
From knees or toes, lower body to mat bring hips with you. Press up navel to spine. 
Shift weight into right hand, stack left hip over right coming to side plank. 
Row weight in left hand close to the body and press overhead, careful to stack wrist over elbow over shoulder. 
Lower the weight, take 2 push-ups. 
Shift weight into left hand stack right hip over left coming to side plank. 
Row weight in right hand close to body, and press overhead, stack wrist over elbow over shoulder.

2 Push-ups to T Press

From reverse tabletop with one weight in two hands, crunch weight to mid shins. 
Extend arms overhead, legs extend to top of mat. 
Keep low back in contact with mat. 
Only bring shoulder blades off the mat if you can maintain low core activation. 
Return to crunch. 
Repeat for duration listed.

Bent Leg Jacknife

Feet wide heels in toes out, sink booty between legs, chest stays lifted high. 
Hands to heart center. 
Release tailbone toward mat.
Press upper arms into thighs.

Malasana

From tabletop being one weight behind left knee, one weight is in right hand. 
Shoulders stack over hips, hips over knees, keep hips squared to the mat. 
Squeezing the heel of weighted leg to glute, press heel toward ceiling. 
At the same time weight in the hand press back past the hip toward the ceiling. 
Elbow stays close to the body. 
You can take just the upper or just the lower body options here.