Name: Playbook - Best Fitness - W1/D1: Phase 1 Sculpt (Legs/Shoulders/Core)
Uploaded: 2021-01-18T11:45:47.850Z
Duration: 45 min
Description: W1/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

Gloria Diaz

Terri

Today’s workout is divided into 3 circuit blocks. Block 1 we use pauses to create more time under tension. Block 2 are max reps for time and Block 3 is a classic circuit-style with reps. We are targeting the shoulders, legs/glutes & core.

Basic movements to raise your heart rate a little and promote extra blood flow to the muscles. This will help prepare your body for the exercises and movements in the workout.

If you don’t have a jump rope you may hop, jog in place or opt for jumping jacks instead.

Jump rope

Move slowly to allow your lower back and hamstrings to stretch. Keep your core tight and tucked in. Allow a slight bend in the knees but try not to bend them too much.

Inch worm

Practice core awareness, flex the abs and imagine your abs pulling your knee towards your elbow.

Mountain Climbers

Activate the obliques by twisting the ribcage towards the front leg. Alternate legs until you get to 20 total reps.

Lunge and Twist

Dynamic warm up

The rep ranges in this circuit are kept low intentionally to allow for more pause time. You will begin the first round holding a pause for 2 seconds. Every round thereafter you will add one second to the pause. Your 5th round should be a 6 second pause. Keep tension (flex) in your muscles during this pause.

All of the movement is done through the hips. Keep the core tight and the spine neutral. Instead of “popping” your booty back, hinge your hips back like you’re closing an imaginary dresser drawer. Keep the shoulders pinned back and allow the knees to bend. Go as far as you can without bending your spine.

KB (or DB) Sumo Deadlift Level 1

Keep your hips back behind your heels during the pause. Feet are hip/shoulder width apart. Remember, this is NOT a full squat, it IS a hip dip to power your push press. This also works well with a barbell or dumbbells.

Push Press w/Bottom Pause

The pause will be held during the crunch, when the abs are flexed. Exhale completely during that time and pull your bellybutton towards your spine as tight as you can. Just like when you suck in your stomach to tighten a belt.

Ab mat crunch (med ball)

TUTs Pyramid (Time Under Tension Pauses)

The following exercises will be performed as a circuit with 40 seconds of continuous reps and 20 seconds rest time for transition. Try to limit your rest to the 20 seconds to improve your conditioning.

Maintain a slight bend at the knee and push your hips back behind you until you feel a stretch in the hamstrings. Keep your core tight and maintain your spines natural curve throughout the movement.

Romanian Deadlift

You will start in the downward-dog position. Keeping your hips to ceiling and the abs tucked, perform a push-up. This variation puts more emphasis on the shoulders and will build your strength to progress to next week’s Hindu Push-up

Polar Bear Push-up (Level 1)

As with all upper body exercises. Keep your shoulder blades pinned together and pushed down towards your hips. Pretend you’re putting your shoulder blades in your back pockets if your jeans. Maintain tall posture and pull the core in tight. Breathe through your ribcage.

Bicep curl to OHP

40 on/20 off Reps for Time

Truly focus on core tension and awareness during these movements. Keep your hips slightly tucked forward without curving or rounding your back.

Perform 12 per leg. Even though hire using balance-assist, maximize your ability to balance independently. The secret to maintaining great balance come from 2 abilities. 
1. Keeping the torso rigid (spine neutral, shoulder blades pinned and abs pulled in)
2. Focusing on shifting your hips and hind leg as far behind you as possible. 

Allow a slight bend in your knee, most of the tension should be felt in your hamstring and glute of the anchored side.

Single Leg Deadlift Level 1

Minimize knee bend and sit as tall as possible! If this variation bothers your back, try a traditional seated or standing overhead press

Z Press

Perform 10 per side, push evenly through both feet. Your balance should be centered and keep your core tight to maintain balance.

Weighted Split Squat

All of the power comes from the hips so the kettlebell “floats” during the high pull. This technique prepares you to perform a successful KB Clean for week 3. Momentum and speed are your friends 🙃

W1/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

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