Name: Playbook - Brittan Pack - W1/D3 Bodyweight strong legs + core
Uploaded: 2023-12-26T19:39:40.444Z
Duration: 30 min
Description: W1/D3 Bodyweight strong legs + core

- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air squats

-knees and toes turned out in sumo squat stance
-hop and land softly

Sumo squat hops

*one squat + one sumo = 2 reps
-perform a regular squat with feet slightly outside of hip distance, toes facing forward 
-open feet/toes/hips to 45 degree angle and come down into a sumo squat 
-repeat

Squat to sumo squat

Lateral lunge alternating (BW)

W1/D3/C1 BW legs

Lunge to squat alternating legs

Stay low while sliding your hips side to side in a lateral lunge

Low side to side lateral lunge

-knees and toes slightly turned out at 45 degree angle
- come down into a low squat, touching the floor if you can
- hop up, raising hands above your head
- land softly and repeat

Frog hops

* 5 each leg
-From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

W1/D3/C2 BW legs

-laying on your back, clasp hands together (in prayer form 🙏🏼) and place between knees
- instead of lifting up, think about pushing your hands further forward, towards your feet
- keep you neck neutral (chin off chest) and relax neck muscles, using your core, not your neck to get further

Prayer Crunches

*30sec each side
- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank hold

- Start in a plank position
- Keep your core engaged
- Bring knees down to the ground
- Return to starting plank position 
- repeat

plank knee drops

W1/D3/C3 core

W1/D3 Bodyweight strong legs + core

W1/D1 Bodyweight lower strength

Sarah

W1/D2 Bodyweight Upper Strength

Loved it! Short workout but left me sweating!

W1/D4 BW strong arms

Holy crap. I’m gonna hurt tomorrow!! 👌

Kicked my butt! Can't wait to try this again and see if I can do more reps and improve next time.

Jess

W1/D5 Bodyweight Total Body Strength

Lunge jumps about did me in 🙈 Such a good lower body burn!

W2/D1 BW Lower

W2/D2 BW Upper

W2/D3 BW Strong Glutes + core

W2/D4 BW Upper

W2/D5 BW total body

W3/D1 Bodyweight lower strength

W3/D2 Bodyweight Upper Strength

W3/D3 Bodyweight strong legs + core

W3/D4 BW strong arms

W3/D5 Bodyweight Total Body Strength

W4/D1 BW Lower

W4/D2 BW Upper

W4/D3 BW Strong Glutes + core

W4/D4 BW Upper

This was a great workout program to get me back into excersing. It pushed me, and I feel stronger and ready for what's next! Brittan is great!

W1/D3 Bodyweight strong legs + core

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