Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W3/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.556Z
Duration: 50 min
Description: W3/D1 Monday: Leg day

Barbara

Sigo sin encontrar ejercicio más mortífero que los Fwd to reverse lunge 🥵🥵

Florencia

Sofia

Virginia

Otra vez me encuentro q no estan aclaradas las repeticiones x lado y termino no sabiendo si esta bien este nivel para mi
Pls aclarenlo en todos los ejercicios gracias chicas y sory q estoy reiterativa

Marita

Carolina

Impresionante 👏🏼👏🏼👏🏼👏🏼🍑🔥🍑🔥

Csasin

María Capozzi

Melisa

Para una persona que siempre fue sedentaria es hermoso sentir que una rutina puede cambiar tu humor. Gracias!

Nati

Poli

Giorgina

Soledad

Analía

¡Uffff! El front to reverse lunge me mata 🔥🔥🔥

Silvia

Muy bueno!! Ni les cuento después de 3 semanas de no hacer nada!!!

Cintia

Denise

Anabel

Agostina

Acá comienza el calor y estas rutinas son un 🔥!!!! 💪🥰😘gracias Caro!!!

Flor

Virginia Fornasero

Dai Allegrina

Ah bueno! Ahora quién me levanta de la silla? 🤣🔥🔥

Claudia Denisse

Majo

Mauge Ferrer

Natalia

4 vueltas…. En serioooo 4 vueltas!!!!! 😅😅

Caro

Mamita querida este si me mato! Daleeee adentro ese Luneees🙌🏼

Noella

Camila

Tremenda, y depues de una peregrinación a Luján ni te cuento 😂😍

Gise

Susana

Guadalupe

Un asesinato 😅😅😅👏🏼👏🏼👏🏼

Estela

Andrea

Ufff matadora y energizante, se va poniendo más intenso cada vez

Moira

Myriam Martín

Hoy la semana comenzó el domingo!💪 gracias Caro!!! Costo mucho!🥰😘

Rosana

Después de esta rutina … mi lunes paso de odioso a increíble inicio de semana … #grandesuki

Maria Laura

Daiana

Recuerden que no se descansa casi nada entre ejercicios que están dentro del mismo superset o circuito. Se hacen seguidos o con mínimo descanso entre sí y se descansa entre 1 y 3 minutos al finalizar cada vuelta.

Los finisher siempre son opcionales =)

- Squats x 10
- Dynamic hamstring stretches x 10 each side
- Quad stretch x 10 each side
- Hamstring helpers x 10 each side
- Knee hugs x 10 each side
- Side lunges x 10 each side

- 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
- Your knees should be inline with your toes

Squats

- 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

Dynamic hamstring stretch

- Bend one leg back and grab the foot with your hand
- Balanced on one leg, hinge forward at the hips and reach your fingers toward the floor
- Rise back up to starting position
- Complete desired reps or time then repeat on the opposite leg

Quad stretch

- Take a small step forward, toe to heel
- Keeping a slight bend in both knees, hinge forward and sitting your glutes back
- Repeat moving forward

Hamstring helpers

- Lift one leg forward and up, bending at the knee
- Gentle pull the knee toward your body
- Release and repeat on the opposite side

Knee hugs

- 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

Warmup

- Place a band just above the knees
- 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

Mini band goblet squat

- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbell until mid to lower shin 
- Drive your hips forward and use your glutes and hamstrings to power back up to standing position

Deadlifts

Superset 1

- Stand with feet shoulder width apart, dumbbells in each shoulder
- 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
- Your knees should be inline with your toes

Back squats

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your side
- 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
- Swing the same leg back and lower into another lunge 
- Repeating forward and back
- Complete desired reps then repeat on the opposite side

Fwd to reverse lunge

Superset 2

- 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

- Grab the dumbbell by the handle, allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swings

Superset 3

Plank glute kicks

FINISHER

W3/D1 Monday: Leg day

Pamela

Wooooof. Lol. Thank you! Looking forward to this Level Up.

Barrett

W1/D1 Monday: Leg day

Clara

Hermosamente inchequeable el último ejercicio jajaja! Hermoso entrenamiento 🫶🏻

Maru

Cuando ves la rutina decis: “ah, viene tranqui”… pues no mi cielaaaa!! Vas a morir post training seguro, si es que no fue duranteee 🤦🏼‍♀️🙌🏻

Belula

W1/D2 Tuesday: Upper body

Hice esto porque no estaba muy motivada, ahora tengo energía devuelta, gracias!

W1/D3 Wednesday: HIIT

si alguien encuentra mis piernas mandenmelas 😂

Mari

W1/D4 Thursday: Leg day

Me encanta que las rutinas de upper body incluyan core 🩷

Rocio

W1/D5 Friday: Upper body

Como decimos siempre, nunca subestimar las rutinas de caro🤣🤣🤣🤣🤣🫶🔥

Claudia

Great workout on a rainy day! 💪🏻😁

Dafne

Agustina

W1/D6 Saturday: Glutes

La semana pasada arranqué devuelta éste entrenamiento. ¿Caro, qué te pasó mientras hacías esta rutina? 😂😂🥵🥵🥵

W3/D1 Monday: Leg day

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