Name: Playbook - BWMN Active - W3/D5 Day 19
Uploaded: 2023-09-04T10:20:23.871Z
Duration: 30 min
Description: W3/D5 Day 19

Circuit 1/3 rounds
- Squat Swivels 10
- Wall Sit 40s
- Push Ups 10-20

Circuit 2/2 rounds
- SL RDL's 5 e/s
- Hamstring Walk Outs 10
- Hand Release Push Ups 10
- Slow Squats 10

Finisher/1 round
- High Knees 50
- Star Jumps 50

Circuit 1/3 rounds
- Squat Swivels 10
- Wall Sit 40s
- Push Ups 10-20

- Feet shoulder width apart, chest up
- As you stand up, jump and twist slightly to each side

Squat Swivels

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Starting on your toes or knees 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Ups

Circuit

Circuit 2/2 rounds
- SL RDL's 5 e/s
- Hamstring Walk Outs 10
- Hand Release Push Ups 10
- Slow Squats 10

- Keep shoulders square (don’t twist) 
- Front leg is stiff (with a slight knee bend) 
- The back leg lifts as you hinge over (like a lever) 
- go until you feel a good stretch in your hamstring
- Squeeze your toes into the ground to aid balance

Single leg RDL’s

- Keep fighting to not let your hips drop 
- Push through your heels
- Gradually walk out your feet and then back in 
- Very small movements

Hamstring Walk Outs

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

- 2-3s down, 2-3s up
- Feet shoulder width apart, chest up
- Keep knees driving out (don’t collapse them) 
- Squat down to a comfortable depth, then stand back up

Slow Squats

Finisher/1 round
- High Knees 50
- Star Jumps 50

- Drive the opposite arm and leg up at the same time
- Maintain control, aim to step in the same place each rep

High Knees

- Bring legs out and arms up at the same time
- Maintain control, sim to step in the same place each rep

Star Jumps

Finisher

W3/D5 Day 19

Victoria

My first workout was great! I feel really motivated to use the app!!

Clarissa

W1/D1 Day 1

Great to do something while on holidays. Quick sweaty awesome!

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

Bali workout. Got a real sudden urge to smash last exercises to music. Had to get three reps in song

W3/D5 Day 19

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