Name: Playbook - Dr. Robin B - W4/D1
Uploaded: 2023-01-23T05:39:14.968Z
Duration: 45 min
Description: W4/D1

keonni

Legs + Abs:

Warm up: Treadmill walk 10 min

Circuit 1: 3 Rounds:
- 12 x Squat to front kick
- 12 x DB sumo squats
- 8 x Side lunge to knee drive (each side)
- 25 x Mountain climber

CIRCUIT 2: 3 Rounds:
- 12 x Jump squats
- 10 x Hip adduction - forward 
- 10 x Hip adduction - back
- 10 x Hip dips (each side)

- Speed 3.5
- Incline 6 for intermediate and advance

Warm-up Treadmill Walk

- Sit your hips back and down into a squat
- Extend your legs to stand up
- Kick one a leg forward
- Repeat the entire sequence, kicking with the opposite leg
- Complete desired reps on each side

Squat to Front Kick

- 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

- Take a big step to the side
- Bend at the knee to lower down, keeping the opposite leg straight
- Step back up to starting position, bringing your knee forward and up
- Complete desired reps on each side

Side lunge to knee drive

- 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

- Start by sitting on the edge of the seat
- Lean your upper body forward and hold on to machine
- Keep your feet flat and push your legs against the pads pressing outward as far as possible
- Return to closed leg position and repeat

Hip Abduction Lean Forward

- Start by sitting on the edge of the seat
- Lean your upper body to the back of the seat
- Keep your feet flat and push your legs against the pads pressing outward as far as possible
- Return to closed leg position and repeat

Hip Abduction Leaning Back

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank hip dips

Circuit 2

W4/D1

For the first day…. That sent me lol. But it was a good send lol

Tina

Was amazing starting 30day challenge again 💃🏾

Georgia

W1/D1

Bella

Camila

W1/D2

Alexis

Samantha

Day 3 and already seeing results ! 🙌🏽🥰

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 💃🏾🦋

W4/D1

Community

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