Name: Playbook - Dr. Robin B - W3/D1
Uploaded: 2023-01-23T05:39:14.930Z
Duration: 45 min
Description: W3/D1

Starting this week was hard but honestly killer workout just glade to have finished 💃🏾

keonni

It was amazing 😊 Legs are like noodles 😩

Sashareen

Olivia

Melissa

Legs + Abs:

Warm up: Treadmill walk 10 min

Circuit 1: 3 Rounds
- 12 x DB goblet squats
- 12 x DB sumo squats
- 12 x Incline bench hip abduction (each side)
- 25 x Mountain climbers

Circuit 2: 3 Rounds
- 15 x Jump squats
- 12 x Leg press
- 12 x Sumo squat pulses
- 15 x V-sit ups

- Speed 3.5
- Incline 6 for intermediate and advance

Warm-up Treadmill Walk

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Lean on bench with arm to support
- Place 25lb plate on upper thigh
- Keep legs bent and do abduction 
- Start seated then drive hip up
- 10 on each side

Incline Bench Hip Abduction

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Circuit 1

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position
- Never lock your knees, always keep them slightly bent
- Knees face outward when you press

Leg Press

- Stand in a wide toed out stance 
- Lower into a squat and pulse 2x before standing up to full extension

Sumo squat pulses

- Lie flat on the ground with your arms by your sides
- Raise your legs as high as you can, keeping them straight and together, and lift your torso up towards your thighs so you form a V-shape
- Keep your back straight and try to keep your movements smooth and controlled 
- You can keep your hands on the floor or bring them up to meet your feet. Then slowly lower back to the ground

V-Sit Ups

Circuit 2

W3/D1

Georgia

Just starting… I’m sure I’m going to love it once I get used to the app.  

However, the app should be able to pause Otherwise, I sure I will like it…

Monica 

W1/D1

Cami

I can’t breathe but it’s so worth it!!!

Samantha

W1/D2

Day 3 and already seeing results ! 🙌🏽🥰

Avette

W1/D3

I almost didn’t make it today but I’m so glade I followed threw and finished I feel great !🙏🏽🙌🏽

Felt good and stronger than day 1 💪🏾

Alexis Mitchell

W1/D4

It was a wonderful workout, I’m loving this app

Ishakamusa Barashango

W1/D5

W1/D6

Rachel

Amazing abs we’re on fire but such a great  burn 🔥 excited to start week two 💃🏾🦋

W1/D7

Ebony

W2/D1

W2/D2

Fell behind two days but back at it an so glade needed this workout today ✨

Jenai

W2/D3

Was good ,sore from yesterday but today helped 💃🏾

Quartesha

W2/D4

W2/D5

W2/D6

I’m out of breathe lol but much needed workout 🙌🏾

W2/D7

Loving the definition I’m starting to see in my arms

W3/D2

Today had to mentally push threw but was a killer workout just glade I completed it 💕 definitely getting stronger by the week

It was great! I was struggling a bit cuz I took a week off but nonetheless I finished all reps and rounds💪🏾💪🏾💪🏾

W3/D1

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