Name: Playbook - Antonietta Fioretti - W3/D1 Legs + cardio
Uploaded: 2021-09-14T12:46:23.408Z
Duration: 45 min
Description: W3/D1 Legs + cardio

Warmup
- Jog/Run x 5 min 
- Coordinación 1 x 45 sec
- Squats x 1 min
- Coordinación x 2

Superset x 3
- Bulgarian split squat x 8
- Bridge x 10

Superset x 3
- Step ups x 10
- Lateral walk x 10

Superset x 3
- Lateral glutes x 20 
- Bridge frog x 20

Finisher x 4
- Burpees x 4
- Squats x 4

Jog/Run

Coordinación

- Start with feet shoulder width apart
- Press hips back and lower down until knees are 90 degrees

Squats

- Shuffle feet forward and back while moving side to side

Cordinacion 2

Warmup

- Place top of one foot on bench, step the opposite foot in front of your body
- Push hips back and lower down until thigh is parallel to the ground
- Stand up by straightening front leg

Bulgarian split squat

- Place upper back on bench and legs at 90 degrees
- Lower glutes down to the just above the floor
- Lift hips up and engage glute muscles

Bridge

Superset 1

- Step up with first foot driving heel through platform
- Bring opposite leg up to platform, and back down
- Step down with first foot

Step ups

- Push hips back with knees bent and arms extended out
- Side walk a few steps towards the right then walk back to the left

Lateral walk

Superset 2

- Starting on all fours with knees at 90 degrees 
- Lift leg laterally away from body keeping knee bent at 90 degrees

Lateral glutes

- Place upper back on bench, with feet together allowing thighs to fall open
- Lower glutes down to the just above the floor
- Lift hips up and engage glute muscles

Bridge frog

Superset 3

- Start in a pushup position, jump both feet back
- Pushup, and then jump both feet up to hands 
- Rising up and jump with hands in the air

Burpees

Finisher

W3/D1 Legs + cardio

Anonymous

Nos hiciste sudaaaaaar jajajaja! Graciaaaaas!

Thannia Antunez

Daphne

W1/D1 Legs + cardio

W1/D2 HIIT + core

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Mi dia favorito de la semanaaaa!! 🙌🏻

W3/D1 Legs + cardio

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