Name: Playbook - Best Fitness - W1/D3: Phase 1 Sculpt (Legs & Core II)
Uploaded: 2021-01-18T11:45:09.510Z
Duration: 45 min
Description: W1/D3: Phase 1 Sculpt (Legs & Core II)

Second Leg Day! With some extra abs on the side 😉. It’s normal to feel a little sore by now, and it’s okay! If the soreness is severe, I recommend taking a day off to do 30 minutes of light cardio/walking and some stretching.

The superset is meant to emphasize the glutes, you should really the burn in your glute medius (side butt/hips), and inner thighs 🔥

Grab a weight to help counter balance the hips. Squat as deep as you can, perform 1 pulse per squat.

Pulse Squats Level 1

8 per side to make 16 total. Stand at a width that feels most comfortable for you.

Static Lateral Lunges (Level 1)

Glutes/Hips Superset

A quick circuit to get the heart rate up! 
20 seconds wall sit
20 seconds flutter kicks
20 seconds of rest
And repeat!!

Wall sits are all about mental grit! Work through that burn, it builds character 🙃

Wall Sit

Find a position that works best for you, the goal is to last the 20 seconds.

Flutter Kicks

Rest

20/20/20

Every Minute on the Minute
Use the minute to get your reps done OR as many reps as you can in 40 seconds (for the abs). Use the remaining time in the minute to rest. New exercise starts at the top of the new minute

The trick is to exhale in the way up while flexing the abs and to go SLOW on the way down. One vertebrae at a time 😎

Sit Up to Toe Touch

Tutorial on the swing, keep your core tight and exhale hard as you thrust the hips forward. I know that sounds funny but the benefits are worth it 🤩

KB Swing

Keep your belly button pulled in, try not to rush. Instead of trying to cram mire reps, keep your core as tight as possible, the activation will hit the muscles harder than through movement alone.

Leg Lift With Adduction

Cycle Jumps

EMOM

W1/D3: Phase 1 Sculpt (Legs & Core II)

Gloria Diaz

Terri

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

W1/D2: Phase 1 Sculpt (Chest/Back & Core)

W1/D4: Phase 1 Total Body Inferno 🔥🔥🔥

W2/D1: Phase 1 Sculpt (Legs/Shoulders/Core)

W2/D2: Phase 1 Sculpt (Chest/Back & Core)

Love your workouts! Great start to my day!

W1/D3: Phase 1 Sculpt (Legs & Core II)

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