Name: Playbook - Clara Lai - Week 5-6: Full body and core
Uploaded: 2022-04-24T03:36:02.499Z
Duration: 60 min
Description: Week 5-6: Full body and core

This is a optional full body and core workout. You will be repeating this workout on week 6

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

- Stay in a glute bridge position
- Perform abductions
- Optional: add a band around the thighs

Glute bridge abductions

- 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

Circuit 1

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

Dumbbell standing shoulder press

- Standing alternate DB row
- Keep your core engaged and spine neutral

Standing renegade row

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

Circuit 2

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

Dumbbell deadbugs

Elbow plank hold

Week 5-6: 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 5-6: Full body and core

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