Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W1/D5 Friday: Full body
Uploaded: 2023-12-13T22:09:48.581Z
Duration: 45 min
Description: W1/D5 Friday: Full body

Josefina

Deby

El poder de hacer ejercicios básicos pero bien hechos 🥵

Mayra

Carolina

Agustina

Luciana

Patricia

Giorgina

Csasin

Caro

Silvia

- 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
- Plank walkouts x 6

- 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

- Start in a standing position
- Squat down and place both hands on the floor
- Walk your hands forward until you are in a high plank position
- Walk your hands back toward your feet, then stand up to starting position

Plank walkouts

Warm up

- Hold a single dumbbell forward of the shoulders, standing with feet shoulder width apart
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Box squats

- Lay on the floor with your legs bent to 90 degrees
- Holding a dumbbell in each hand, arms extended up over your chest
- Lower the dumbbells by bending your elbows
- Press the dumbbells back up, engaging your chest

Chest press

SUPERSET 1

- Start in a wide toed out stance, holding two dumbbells forward of your body
- Bend at the hips, keeping your chest up and driving your hips back as you reach the dumbbells toward the floor
- Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand

Sumo deadlift

- Start in a kneeling high plank position with hands slightly wider than the shoulders
- Contract your abs and tighten your core by pulling your belly button toward your spine
- Slowly bend your elbows and lower yourself to the floor, until your elbows are at a 90-degree angle
- Contract your chest muscles and pushing back up through your hands, returning to the starting position

Push ups

SUPERSET 2

En los front lunges las repeticiones son en total.

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells at your shoulders
- 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
- Once in the down lunge position, powerfully drive off your front foot to push your body back up to standing
- Repeat on the opposite leg
- Alternating back and forth

Front lunges

- Get into a kneeling elbow plank position, elbows stacked under the shoulders
- Body in a straight line from head to knees
- Hold position for desired time

Plank hold

SUPERSET 3

- Lay on the floor with your legs bent, feet flat on the floor
- Hold a single dumbbell at the hips
- Push through your heels bringing your hips up 
- Squeeze your glutes 
- Lower back to starting position

Hip lifts

- Holding a dumbbell in each hand with palms facing outward
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Lower the dumbbells with control back down to starting position

Bicep curls

SUPERSET 4

W1/D5 Friday: Full body

Maria Bello

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Cómo siempre no fallan las rutinas de la App 🫶

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Excelente! Estoy TAN empapada 😂gracias chicas!

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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 💞💪

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Noemi Queipo

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

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Empezamos 2024 entrenando! 💪🏽💪🏽💪🏽

Analía

Domingo full, hice esta rutina + abs 😎

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Cortita pero muy eficiente! Gracias chicas!

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divino para post año nuevo!
Gracias chicas!

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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/D5 Friday: Full body

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