Name: Playbook - Amanda Ayers - Sculpt 2
Uploaded: 2023-07-14T23:41:01.018Z
Duration: 60 min
Description: Sculpt 2

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

Band above the knees, one heavy weight in each hand, feet hip distance apart or a little wider. Toes can rotate out a little if needed. Rack weights to shoulders. Sit booty down and back belly hugs up and in chest lifted. Exhale root down through both feet to stand and press weights over head, navel toward spine. Press one are then the other for support, pulse squat for fire.

Banded Front Squat to Narrow Overhead Press

One heavy weight in each hand hips square to top of mat band above knees. Step left foot back closer than a reverse lunge without the band. Sink toward the mat, front knee tracking over toes, curl weights to shoulders. Return to standing. Keeping stance repeat for one minute. Curl alternating arms for support. Pulse lunge at the bottom for fire.

Banded Close Stance Rev Lunge + Curl L

Hips square, one heavy weight in each hand, flex left toes, hinge at the waist to float left leg (won’t be the deepest hinge you’ve ever done). At the bottom of your hinge, rotate palms to face back of mat, bend elbows 90 degrees wide row. Squeeze shoulder blades together in back and lower. Return to standing. Row one arm then the other for support. Pulse floating leg for fire.

Banded 1 Leg Deadlift + Wide Row L

Band above knees 4 jumping jacks + 4 squat jumps, Jack legs together between squats. Tap out jacks and take body weights squats come to toes for support.

Banded 4 Jax 4 Pop Squats

Band above knees, plant both hands in front of feet. Step or hood back, step or hop forward, bodyweight squat to toes or hop at the top. Feel free to leave out jumps or add push-up.

Banded Burpees

Band above knees, hips square to top of mat, feet hip distance or narrower, sit booth down like an elevator lowering toward the mat. Thighs are parallel. Drive weight back through the shins. Sweep arms overhead or bring hands to heart center.

Banded Chair

One heavy weight in each hand hips square to top of mat band above knees. Step right foot back closer than a reverse lunge without the band. Sink toward the mat, front knee tracking over toes, curl weights to shoulders. Return to standing. Keeping stance repeat for one minute. Curl alternating arms for support. Pulse lunge at the bottom for fire.

Banded Close Stance Rev Lunge + Curl R

Hips square, one heavy weight in each hand, flex right toes, hinge at the waist to float right leg (won’t be the deepest hinge you’ve ever done). At the bottom of your hinge, rotate palms to face back of mat, bend elbows 90 degrees wide row. Squeeze shoulder blades together in back and lower. Return to standing. Row one arm then the other for support. Pulse floating leg for fire.

Banded 1 Leg Deadlift + Wide Row R

Sculpt 2 Block 1

Band stays above knees. Two lighter weights.

Face long edge of the mat, one weight in each hand. Half hammer curl, elbows bend 90 degrees and stop. Sweep left leg behind curtsey lunge, bent arm lateral raise at the bottom lead with the elbows. Press to standing tap the left foot out or float the  leg out to the side. Repeat. One arm then the other for support. Pulse curtsey for fire. In your raise, elbows stay shoulder height or lower. Weights stay shoulder height or lower. Move with control not momentum in the upper body.

Banded Curtsey + Bent Arm Lateral Raise L

Weights at the chest feet together at one end of the mat, squat to any degree load the legs. Step the left foot out to the left. At the same time navel to spine punch weight in left hand to the right, shoulder height or lower. Take just lower or just upper for support. Load legs more for fire.

Banded Load, Tap, Punch L

At one end of the mat facing the long edge, load the legs, knees track over toes, travel laterally to the other end of the mat, squat down and jump.  Travel back and jump. Repeat, keep legs loaded. Feel free to leave out jumps.

Banded Lateral Walk + Jump

At the back of the mat facing top of mat, load legs, knees tracking with toes. Broad jump forward land softly toe-ball-heel. Stand and jumping Jack back to starting position. Feel free to step forward and step tap back leaving out jumps.

Banded Broad Jump + Jacks

Top of mat, hips square to top of mat, hands on hips, flex left toes hinge at the waist float left leg. Won’t be the deepest hinge you’ve ever done. Resist the band. Feel free to pulse the floating leg. Keep micro bend in standing leg and hips square. Move band to just above ankles for more heat.

Banded Warrior 3 L

Face long edge of the mat, one weight in each hand. Half hammer curl, elbows bend 90 degrees and stop. Sweep right leg behind curtsey lunge, bent arm lateral raise at the bottom lead with the elbows. Press to standing tap the right foot out or float the  leg out to the side. Repeat. One arm then the other for support. Pulse curtsey for fire. In your raise, elbows stay shoulder height or lower. Weights stay shoulder height or lower. Move with control not momentum in the upper body.

Banded Curtsey + Bent Arm Lateral Raise R

Weights at the chest feet together at one end of the mat, squat to any degree load the legs. Step the right foot out to the right. At the same time navel to spine punch weight in right hand to the left, shoulder height or lower. Take just lower or just upper for support. Load legs more for fire.

Banded Load, Tap, Punch R

Top of mat, hips square to top of mat, hands on hips, flex right toes hinge at the waist float left leg. Won’t be the deepest hinge you’ve ever done. Resist the band. Feel free to pulse the floating leg. Keep micro bend in standing leg and hips square. Move band to just above ankles for more heat.

Banded Warrior 3 R

Sculpt 2 Block 2

Mat work. Choose the weights that work for you. Band starts above the knees.

One weight in each hand, in your back, elbows out from the body at 45 degree angle, knees bent, feet firmly rooted. Hood points toward ceiling press through the heels lift the hips. Press weights over the chest as you butterfly legs out. Close legs lower the weights. Repeat.

Banded Bridge Butterfly + Chest Press

Set up for side forearm plank on right side, left hand on hip. Knees bent slightly in front of hips. Hips stacked. Lift hips engaging obliques. At the top open knees and feet, toes flexed. Close legs and feet and lower hips. For fire at the top of the lift kick top heel toward back corner of the mat. For support, keep hips grounded and open knees only.

Banded Side Frog L

From plank, hands just outside shoulders, elbows slightly in, lower as far as you can maintaining strong core and push back to start twice, then alternate kicking heels toward ceiling four times. This can be done on your knees, make sure hips come with you when you lower.

Banded 2 Push-ups, 4 Glute Kicks

In plank, run knees toward chest keeping hips low, count every right. 4 mountain climbers. Pike hips to ceiling, lower forearms to mat, press back to down dog, float forward to plank. Repeat. You can tap Mtn climbers in and take Tricep taps from the knees.

Banded 4 Mountain Climbers + Tricep Tap

In plank, jump both legs out and in keeping hips low and stable. 4 jacks, walk hands back toward feet roll to standing, 4 jumping jacks at the top. Walk hands back out to planet and repeat. Jacks can be tapped or stepped, you don’t have to jump.

Banded Jacks + Inchworm + Jacks

Come to right side on the mat, shoulder stacked over elbow, hips stacked, navel to spine. Using obliques lift to side plank and hold. Feet can stagger or bottom knee can remain grounded. You can open the legs resist the band and take too hand toward the ceiling.

Banded Forearm Side Plank L

Set up for side forearm plank on left side, right hand on hip. Knees bent slightly in front of hips. Hips stacked. Lift hips engaging obliques. At the top open knees and feet, toes flexed. Close legs and feet and lower hips. For fire at the top of the lift kick top heel toward back corner of the mat. For support, keep hips grounded and open knees only.

Banded Side Frog R

Come to left side on the mat, shoulder stacked over elbow, hips stacked, navel to spine. Using obliques lift to side plank and hold. Feet can stagger or bottom knee can remain grounded. You can open the legs resist the band and take too hand toward the ceiling.

Sculpt 2

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