Name: Playbook - Charly Caruso // Arnolt - W2/D1 Lower Body
Uploaded: 2021-01-18T11:48:54.315Z
Duration: 45 min
Description: W2/D1 Lower Body

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

Kingarthur35

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

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Dumbbell Goblet Squat 4x10
   
Superset
2A.) Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls with band 4x10

Superset
3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

Finisher
Kettlebell (or DB) Swings: 50 swings

**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 
-Quick Feet Line or Ladder Drills 3 sets of x 10 seconds

- 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

Lower Body Prep

Quick Feet fwd/bwd

- Start with a shoulder width stance holding a dumbbells in both hands 
- Flex at your hips and knees to come down
- Come down until your legs are at 90 degrees
- Push through your heels extending your legs to come up

DB Goblet Squat

2A.) Reverse Lunges (Complete one side before switching legs) 3x10 each leg
2B.) Hamstring Curls with band 3x10

- Step backwards 
- Bring your back knee down 
- Come down until you reach 90 degrees
- Push through your front leg engaging your quads and glutes
- Return to the initial position

DB Reverse Lunge

Banded Hamstring Curls

Superset 1

3A.) Romanian Deadlift (RDL) 3x15
3B.) Lateral Band Walks 3x 25 each side side

- Hold the dumbbells with your palms facing you
- Hinge at the hips and come down
- Come down until you reach shin height
- Pull the dumbbells up engaging your hamstrings and glutes

DB RDL

- Place the band above your knees
- Start in a squat position 
- Step sideways keeping your glutes low

Lateral Band Walk

Superset 2

- Hold the kb with both hands
- Hinge at the hips 
- Explode forward pushing the kb up
- As you come forward squeeze your glutes 
- Come up until your reach shoulder height and come back down in a controlled motion

KB/DB Swing (Finisher)

W2/D1 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

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

W2/D1 Lower Body

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