Name: Playbook - Brittan Pack - W4/D3 BW Strong Glutes + core
Uploaded: 2023-12-26T19:39:40.637Z
Duration: 35 min
Description: W4/D3 BW Strong Glutes + core

We’re repeating this workout from week 2 but I’m upping your rounds! You can do it 😉Repetition is KEY to seeing results 🙌🏼
I’d love to hear what you think when you finish!
💜 Brit

*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

-come down into a squat
-come up halfway then back down to squat
-come up to stand

Double pulse squat bw

-come down into a squat
-come to stand and jump feet together
-jump feet back out wide as you come down into your squat

Squat jacks

*10 each side 
- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

W4/D3/C1 bw strong glutes

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

Low side to side lateral lunge

-come into a low squat with hands on the floor
-hop back into a plank
-hop forward into squat
-stay low in squat, bringing your chest up
-hands back to the floor to repeat

Catchers

-10 each leg
-perform a lunge, when coming up, float the back leg up to a warrior 3 balance
-come down right into your next lunge

Lunge to warrior 3

-perform a curtsy lunge
-when coming to stand, bring the knee up to a standing oblique crunch
-10 each side

Curtsy lunge oblique crunch

W4/D3/C2 bw strong glutes

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

-in a strong forearm plank, keep your elbows and n place while you push through your toes, moving your body slightly forward and back
-modify on one knee one foot, switch halfway through

Plank saw

From a near position, hop from side to side with hands in place
-to modify, simply step out from your bear hold side to side with your feet

Core Rainbow hop over

W4/D3/C3 core

W4/D3 BW Strong Glutes + core

W1/D1 Bodyweight lower strength

Sarah

W1/D2 Bodyweight Upper Strength

W1/D3 Bodyweight strong legs + core

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/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!

W4/D3 BW Strong Glutes + core

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