Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W6/D5 Friday: Full body
Uploaded: 2023-12-13T22:09:48.737Z
Duration: 45 min
Description: W6/D5 Friday: Full body

Can’t wait to start the next workout session!!!

Barrett

Andrea Florencia

Silvia

Tremenda rutina!! Hermoso todo el programa para principiantes!! Ahora espero el Levep Up 2 ❤️🙏🏽

Sabri🫶🏽

WARM UP:
- 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

WORKOUT:
- Squat to pull back 3 x 12
- Bicep curl to press 3 x 12
- Deadlift to bent over rows 3 x 12
- Hip lift + chest press 3 x 12

Superset 
- Inner thigh leg lifts 3 x 15 each side
- Pulsed donkey kicks 3 x 20 each side

- 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

- Stand with feet outside shoulder width apart, a dumbbell in each hand
- 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
- Pull the dumbbells in to your chest then press them back out, lowering them to starting position

Squat to pull back

- Holding a dumbbell in each hand 
- Curl the dumbbells up toward the shoulders, engaging your biceps
- Press the dumbbells overhead
- Reverse the movement with control back down to starting position

Bicep curl to press

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

Deadlift to bent over rows

- Lay on the floor with your legs bent, feet flat on the floor
- Holding a dumbbell in each hand, elbows on the floor with arms bent to 90 degrees
- Press the dumbbells up, engaging your chest while simultaneously pushing through your heels bringing your hips up into a glute bridge position
- Lower the dumbbells by bending your elbows while lowering your hips back down

Hip lift + chest press

- Inner thigh leg lifts 3 x 15 each side
- Pulsed donkey kicks 3 x 20 each side

- Lying on your side, lengthen your bottom leg and cross your top leg over
- Flex your bottom foot, lift the leg and then lower it back down, without letting it touch the floor
- Complete desired reps then repeat on the opposite side

15 reps each side

Inner thigh lifts

- 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 
- Pulse for desired time or reps
- Complete desired reps then repeat on the opposite side

20 pulses each side

Pulsed donkey kicks

Superset

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29 semanas de embarazo, tenía que bajar de level up y me encantó start up!!! ❤️

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