Name: Playbook - BWMN Active - W1/D2
Uploaded: 2023-09-04T10:20:22.572Z
Duration: 45 min
Description: W1/D2

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

Benjamin

Olga

Prefer workouts to be specific muscle located not all different

Regan

Superset 1/4 sets
- BB Squats 12
- DB/KB Step Ups 8 e/s

Superset 2/3sets
- Lat Pulldown 12
- Supermans 10

Superset 3/3 sets
- Cable Pull Throughs 10
- Cable Kickbacks 12 e/s

Superset 4/3 sets
- Crunches 20
- Plank Shoulder Taps 20 e/s

Finisher/3 rounds/12 min time cap
- Row 350/500 m
- KB Swings 12
- DB Thrusters 12
- Burpees 7/10

Superset 1/4 sets
- BB Squats 12
- DB/KB Step Ups 8 e/s

- Feet shoulder width apart 
- Eyes forward, core braced
- Elbows pointing to the ground, chest up
- Keep knees tracking outwards as you lower to a comfortable depth (roughly 90 degrees)

Barbell Squats

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring the second foot down and then stand back up to maintain tension on the one side 
- Work both sides

Weighted Step Ups

Superset

Superset 2/3sets
- Lat Pulldown 12
- Supermans 10

- With a bar or cables
- Face your palms forward with a wide grip                                                                                                                                                                           
- Bring your hands down until your hands are roughly in line with your shoulders 
- Slowly release to return to starting position

Lat Pulldowns

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Lower back to starting position

Supermans

Superset 3/3 sets
- Cable Pull Throughs 10
- Cable Kickbacks 12 e/s

- Begin the movement by hingingover and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- you should feel a stretch in your hamstrings and glutes
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement

Cable Pull Throughs

- Torso roughly parallel to the ground 
- Isolate movement to your legs by keeping your upper body still
- Squeeze through your glutes as you extend your leg as high as you can without bending at the knee

Cable Kickbacks

Superset 4/3 sets
- Crunches 20
- Plank Shoulder Taps 20 e/s

- 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

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Aim to reduce side-to-side hip movement 
- Alternate sides each rep

Shoulder taps

Finisher/3 rounds/12 min time cap

- Row 350/500 m
- KB Swings 12
- DB Thrusters 12
- Burpees 7/10

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

- Shoulders back, lats engaged
- Knees have a slight bend 
- Focus on hinging at the hips, it’s not a squat 
- At the bottom of the movement your hands should be close to your upper thighs
- Squeeze your glutes and thrust to come back up

KB Swings

- Holding a weight in each hand at your shoulders 
- First perform a squat
- Stand back up 
- As you reach the top of the squat press the weights overhead (like a shoulder press) 
- Lower the weights back to your shoulders and repeat the movement

DB Thrusters

- Drop down to the ground - lying flat
- Simultaneously push up and bring you feet under you
- Jump up and repeat

Burpees

Finisher

W1/D2

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!

W1/D2

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