Name: Playbook - Demi Bagby - W1/D3 Active recovery & cardio
Uploaded: 2023-06-19T15:13:54.452Z
Duration: 45 min
Description: W1/D3 Active recovery & cardio

Denise

Afnan Alshehri

I do not have a gym membership. So I went out for a 7 km ish in nature😍

Minna

Yay I made it!!! I feel so amazing right now after doing this workout!! 🔥🔥🥵

Ann-Sophie

Natalie

Made it!!!  Had to go to the treadmill after weird gym elliptical wouldn’t go fast😂, but I pushed through and improvised🔥🔥🔥

Shira

Warm up
 
Giant set: x 3 
-Quad stretch
-Hamstring stretch
-Olympic stretch
-Tricep smash
-Crunches 
-Reverse crunches
-Plank up-downs

:30 minutes of HITT cardio at 1 min hard 2 minute recovery

Treadmill walk (warm up pace)

-Stand on on leg with the other bent nd held behind you with your hand stretching the quad

Standing quad stretch

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Lay on the ground with your butt close to a wall 
-Place the soles of your feet on the wall with your knees wide simulating a deep squat 
-Grab your ankles and push against the inside of your knees to intensify the stretch on your inner thighs

Olympic wall sit

-Place a bar in a squat rack at chest level or just below
-Place your arm over the bar placing your tricep on the bar 
-Self massage back and forth as well as side to side

Tricep smash (30 sec. per arm)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

-Start in a push-up plank position
-Lower one arm at a time to your elbows
-One arm at a time return to your hands all while keeping a tight core
-Repeat

Plank up downs

Giant set

30 minutes of HIIT cardio, 1 minute hard, and two minutes at recovery pace
(High intensity interval training)

* use cardio machine or outside exercise of choice, elliptical video used for example

- Work for desired time on the elliptical at a fast pace

Elliptical (fast pace)

- Work on elliptical at a moderate pace for desired time

Elliptical (moderate pace)

HITT cardio

W1/D3 Active recovery & cardio

Taylor

Did this on campus after a cycle class! Still had energy left in me. I love this app.

Sojel Singh

I am back with training regularly- had to take break due to an injury-and this was a great workout. Need work on push ups so I can get back to the full range of motion.
Looking forward to the next day!
Thanks:)

Tani

W1/D1 Full body

I’m dead. Really good workout before class! Really killed that one.

Great workout- since I just got back to training again, had to adjust/ lower the reps- eg goblet squats 12 reps, RDL 12 reps, split squats 8-10 reps

W1/D2 Full body - lower focus

Mandi

As usual great but I need to work on pistol squats and pull ups

W1/D4 Full body

Wow!  I can breath or type, or I’d say more😂

W1/D5 Full body - upper focus

Sheena

Week 2 is getting serious! 🥵🔥💪🏼

W2/D1 Full body

Definitely took me longer than 45mins! Great upper body wornout😁

Tori

W2/D2 Full body

I’m just trying to finish this program slow and steady. I’ll get there eventually 💪

W1/D3 Active recovery & cardio

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