Name: Playbook - Clara Lai - Week 1-2 : Full body and core
Uploaded: 2022-04-24T03:22:29.763Z
Duration: 45 min
Description: Week 1-2 : Full body and core

This is an optional workout. You will be repeating this workout on week 2

- Support upper back on a bench and the DB across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Band is optional
- Hold at the top for 10s for the last rep

Dumbbell hip thrusts

- Lean forward to make this glute focused
- Substitutions: EZ bar good morning

Machine hip abduction

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Superset

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- Stand holding a dumbbell in each hand
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time
*reps in total

Dumbbell deadbugs

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

Week 1-2 : Full body and core

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 1-2 : Full body and core

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