Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W1/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.399Z
Duration: 40 min
Description: W1/D1 Monday: Leg day

Luciana

Josefina

Maria Bello

Barrett

Pamela

Yiyo

Natalia

Me encanto ! Vengo de no entrenar por 3 semanas y esto fue lo mejor que me pudo pasar 🫶
Super dinámico el entrenamiento

Rocio

Deby

Great! Genial chicas! Poco tiempo e intenso!

Jorgelina

Gaby

Volviendo motivada y esta rutina es Perfecto para eso! 💪🏻🙌🏼💪🏻

Noella

Nath

Marita

Mariana

Maria Victoria Guevara

Melu

Giorgina

Vanesa

Vamos por el segundo plan 💪🏻 vamos que se retomo!

Nicole

Denise

Karen

Por dios, lo q fue esto!!! Pasa por agua, que felicidad 💖

Csasin

Silvia

Sensacional chicas. Jamás pensé que a mis 50 iba a tener tantas ganas de entrenar! ❤️

Claudia

- Cat cow x 6
- Hamstring stretches x 12 (6 each side)
- Knee hugs with ankle rotations x 10 (5 each side)
- Bodyweight squat to deadlift x 12

- Begin positioned on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Cat cow

- Kick one leg forward and up as you circle the opposite arm overhead
- Reach your hands for your toes forward off the body
- Repeat on the opposite side

12 reps (6 each side)

Hamstring stretches

- Stand tall, feet about hip width apart 
- Bring one knee up, holding the knee gently with both hands
- Rotate the ankle externally 
- Repeat on the opposite side

10 reps (5 each side)

Knee hugs with ankle rotations

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Hinge forward at the hips, reaching both hands down to the floor
- Return to starting position

Bodyweight squat to deadlift

Warm up

En los side lunges las repeticiones son el total.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

Goblet squat

- Start by standing tall with your feet parallel and shoulder-width apart
- Your back should be straight and your weight on your heels
- Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°,keeping your trailing leg straight
- Push back up and return to the starting position and repeat to the opposite side

Side lunges

SUPERSET 1

- Hold a single dumbbell in front of your thighs, palm facing inwards
- Prop one leg on an elevated surface, bending the other slightly, and lean forward so that your arms lower the dumbbell towards the floor
- Pause, then return to upright position
- Complete desired reps then repeat on the opposite side

Single leg deadlift

- Stand upright with your feet shoulder-width apart, holding a dumbbell in goblet position
- Step one leg forward, and then bend both knees to lunge down
- Your back knee should hover just above the ground, with your front leg bent to a 90° angle
- Hold this position for desired time
- Repeat on the opposite leg

Lunge hold

SUPERSET 2

En los Donkey kicks las repeticiones son por lado.

- Place your upper back on an elevated surface, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage and squeeze your glutes
- Lower back to starting position

Hip thrust

- Position yourself on your elbows and knees, weights at each ankle
- Keeping your knees in a bent position 
- Lift your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Donkey kicks

SUPERSET 3

W1/D1 Monday: Leg day

Dafne

W1/D2 Tuesday: Upper body

Florencia

W1/D3 Wednesday: ABS & Glutes

Barbara

W1/D4 Thursday: Cardio

El poder de hacer ejercicios básicos pero bien hechos 🥵

Mayra

W1/D5 Friday: Full body

El claro ejemplo que no hace falta hacer ejercicios nuevos ni retorcidos para trabajar las piernas 🔥🔥👊🏽💪🏽

W2/D1 Monday: Leg day

W2/D2 Tuesday: Upper body

Cómo siempre no fallan las rutinas de la App 🫶

W2/D3 Wednesday: ABS & Glutes

Excelente! Estoy TAN empapada 😂gracias chicas!

W2/D4 Thursday: Cardio

Tome fuerzas para volver a entrenar desde casa con ustedes. Buenísimas rutinas

Yanina

Domingo adentroooooo!!! 
La verdad hoy no quería hacer, (34°) en cabo, arme todo sin ganas y cuando termine fue mas satisfactorio 💞💪

Agustina

W2/D5 Friday: Full body

W3/D1 Monday: Leg day

Fernanda

W3/D2 Tuesday: Upper body

Soledad Oliva González

Ana Cecilia Boetto

W3/D3 Wednesday: ABS & Glutes

W3/D4 Thursday: Cardio

Noemi Queipo

Increíblemente efectiva. Trabaje absolutamente todo el cuerpo en 30 min 🤩

Carolina

W3/D5 Friday: Full body

Empezamos 2024 entrenando! 💪🏽💪🏽💪🏽

Analía

Domingo full, hice esta rutina + abs 😎

W4/D1 Monday: Leg day

W4/D2 Tuesday: Upper body

Cortita pero muy eficiente! Gracias chicas!

W4/D3 Wednesday: ABS & Glutes

divino para post año nuevo!
Gracias chicas!

W4/D4 Thursday: Cardio

W4/D5 Friday: Full body

Después de 4 meses de kinesio, junto con mi traumato obviamente, decidí que ustedes me entrenarían en la recuperación, y fue la mejor decisión que tomé! Gracias!

W1/D1 Monday: Leg day

Community

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