Name: Playbook - BWMN Active - W1/D1
Uploaded: 2023-09-04T10:20:22.496Z
Duration: 45 min
Description: W1/D1

Great for first workout! Felt quite strong and excited to see my progress 💪🏼

There’s no other app better then this one. ☺️

Patricia Fiorito

Good! Did not finish it, because im starting to get sick! But killer workout, can’t wait to finish the rest when im feeling better!

Maria

It was hard and couldn’t do it all! But! I enjoyed it so much

Elena

Tayla

Benjamin

Olga

Including specific/ explicit secs or mins of how long to work for and then how long to rest in between sets and then also how much rest between each super set/ tri set

Regan

Superset 1/4 sets
- BB Hip Thrusts 12
- DB Plank Row 8 e/s

Superset 2/2 sets
- DB/KB Bulgarian Lunges 8 e/s
- DB/KB Sumo Squats 12

Superset 3/3 sets
- DB/KB RDL’s 10
- Glute Bridge w/ Knee Opens 16

Triset 4/3 sets
- Toe Touches 10
- Crunches 20
- Twist Crunch 10

Finisher/4 rounds for time/12 min time cap
- Bike (Buy In) 1200/1500 m x1
- BW Reverse Lunges 8 e/s 
- Bicycle Crunches (Slow/Controlled) 20 e/s
- KB/DB Globet Squats 20
- Bike (Buy Out) 1200/1500 m x1

Superset 1/4 sets
- BB Hip Thrusts 12
- DB Plank Row 8 e/s

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Push through your heels, squeeze through your glutes

Barbell Hip Thrusts

- Start in a high plank, with hands on dumbbells 
- Row one side at a time, bring your wrist to ribs
- Limit side-to-side-hip movement

Dumbell Plank Rows

Superset

Superset 2/2 sets
- DB/KB Bulgarian Lunges 8 e/s
- DB/KB Sumo Squats 12

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian Lunges

- Stand in a wide toed out stance 
- Hold a heavy weight between your legs
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

KB Sumo Squat

Superset 3/3 sets
- DB/KB RDL’s 10
- Glute Bridge w/ Knee Opens 16

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins or until you fee a hamstring stretch
- Lift back up to standing and press hips forward

DB RDL

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute Bridge w/ Knee Opens

Triset 4/3 sets
- Toe Touches 10
- Crunches 20
- Twist Crunch 10

- Holding your legs extended up
- Sit up and reach for your toes with both hands

Toe Touches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Contracting your abdominals
- Lower back stays in contact with the floor

Crunches

- Keeping your chin tucked 
- Hands behind your head 
- Aim to bring your shoulder to the opposite leg
- Focus on the contraction of your external oblique 
- Control the entire movement

Twist Crunches

Triset

Finisher/4 rounds for time/12 min time cap

- Bike (Buy In) 1200/1500 m x1

4x
- BW Reverse Lunges 8 e/s 
- Bicycle Crunches (Slow/Controlled) 20 e/s
- KB/DB Globet Squats 20

- Bike (Buy Out) 1200/1500 m x1

- Work for time, distance, or calories
- Push yourself!!!!

Bike

- Step back into a reverse lunge 
- Maintain upright posture 
- Push through the front quad to stand up 
- Alternate legs each rep

Bodyweight Reverse Lunges

- SLOW and CONTROLLED 
- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Focus on crunching through your external oblique

Controlled Bicycle Crunches

- Stand holding a weight under your chin             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Keep core tight, and push through your quads and glutes as you stand up

Goblet Squat

Finisher

W1/D1

Very sweaty end set 💪🏼 loved it but keen to do at proper gym not home gym with limited weights and machines

W1/D1

Community

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