Name: Playbook - Charly Caruso // Arnolt - W1/D5 Lower Body
Uploaded: 2021-01-18T11:44:35.672Z
Duration: 40 min
Description: W1/D5 Lower Body

Good tough workout but the reps versus the description in superset 1 did not seem to match.  It referred to a drop set (but this appeared to be body weight) and despite it saying 40 reps, the breakdown said 10 reps each side for 3 sets

Jennifer Roganti

Prep
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30 sec ea side
Front Plank x 30 sec 

Jump Rope x 5 min

1. A) Hip Thrust w/ Pause at the Top (3-second hold) 
Week 1: 4x15

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 20 reps ea leg (10 weighted, 10 BW)
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

Burnout / Finisher
Banded Squat into Hip Abduction Combo 2 x 25 

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20, Side Planks x 30 sec ea side, Front Plank x 30 sec

- Raise your knee, keeping your hips stable
- Externally rotate your hips 
- Bring your knee down
- Reverse motion to come back to the initial position

Standing Hip CARS

- Step forward 
- Place both hands close to your foot
- Rotate your body extending your arm above

Worlds Greatest Stretch

- Hold in to something for balance
- Elevate your leg as much as possible
- Let your leg swing back
- Come up as high as possible behind you

Leg Swings Fwd/Bwd

- Hold on to something for balance
- With your leg extended swing to one side and to the other 
- Keep your chest up

Leg Swings Lateral

- Lay on the floor with your legs bent
- Push through your heels bringing our hips of the floor
- Squeeze your glutes as you come up

Banded Glute Bridge

- Place your forearm on the floor
- Raise your hips off the floor
- There should be a like from your shoulder to you foot
- Keep your core engaged

Side Plank Right

Side Plank Left

- Place your forearms on the floor
- Keep a neutral spine and your core engaged

Elbow Front Plank

Prep

Jump Rope

- Place your upper back omg he bench with your feet on the ground
- Push through your heels raising your hips
- Squeeze your glutes at the top
- Come down slowly

Banded Hip Thrust (3 sec pause at the top)

2. A.) Walking Lunge Drop set (Weighted into BW) 3 sets x 10 reps ea leg
    B.) Side-Lying Lateral Raise 3 sets x 50 ea side

- Step forward 
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Walking lunges

- Lay on your side with a band above your knees
- Raise the leg you have on top
- As you raise engage your glute

Banded Side Lying Leg Raise ( right )

Banded Side Lying Leg Raise ( left )

Superset 1

3. A.) Deficit Sumo Squat 3 sets x 10
    B.) Jump Lunges 3 sets x 10 ea leg

- Start in a wide stance with your team pointed out
- Hinge at the hips and knees to come down
- Keep your bad straight and arms extended as you come down

Deficit Sumo Squat

- Start with a wide stance with one foot in front of the other
- Jump switching your feet mid-air
- Land and bring your back knee down until you reach 90 degrees

Alt Split Jumps (each leg)

Superset 2

- Start with a shoulder with stands in a band above your knees
- Flex at the hips and knees to come down
- Pause when you reach 90°
- Open your knees engaging your abductors and glutes
- Push through your feet extending your legs to return to the initial position

Squat + Hip Abduction

W1/D5 Lower Body

Great,  my first workout in a while.  Getting back on track.

Howard Dixon

Steven Howard

Anneliese

W1/D1 Lower Body

Killer workout! I’m 26 weeks pregnant and I loved that I could still do all the workouts!

I pushed through and did my best! It was a great workout ! My arm has been hurting for awhile and this workout took the pain an moved my joints ! Exactly what I needed ! Those burn outs are brutal

Juan Cervantes

W1/D2 Upper Body

Really good! Missing the video for the deadlift tho.

Sarah Defreitas

Those last 40 jump squats took me out! I did 15, took a break then did 14 took a break and finished with 11 ! I was unsuccessful to do the 40 in a row

Day 3 of the program and feeling great! Love it 🔥

Kimberly Ann

W1/D3 Lower Body

W1/D4 Upper Body

It was terrific love it I did just about almost every workout tips that I've done so far

W1/D5 Lower Body

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