Name: Playbook - GINA - DAY 1: LOWER FOCUSED
Uploaded: 2024-01-03T12:21:49.804Z
Duration: 60 min
Description: DAY 1: LOWER FOCUSED

Killer workout definitely didn’t go my hardest but considering this is my first workout in months I’ll give my performance a 7/10. The workouts definitely helped me go to the gym so I had something to go off of! Thank you Gina❤️

Cassie

Chelsea

Melissa

Arwa

Stephanie Coon

Belkis

Grace

LOVED IT! Exactly what I needed for my first program of 2024✨

Ariane

Emma

Alyssa

Lebogang

love the work out! It was very beginner friendly ❤️

Stefanel Chere Valencia

- Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching

- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible. 

- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin

EACH SIDE 8 times! 2 sets

Worlds greatest stretch

Sit on your heels and have your feet underneath your hips 

Plant your forearm on the ground while the other arm is on your head, and you are reaching for your elbow, and then to the ceiling!

8 on each side

Book Openers

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

YOUR WARM UP 💨

- Begin with your feet in wide stance
- have a band above your ankles 
- keep legs slightly bent as you kick to the side with one leg
- Return to the starting position and repeat

Banded Lateral Kicks

- Have a band around your ankles with a slight hinge at the hip 
- engage your core and kick back your leg directly behind you, then come forward

Reverse Glute Kick

- Lay on the floor with your legs bent with a band above the knee 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Glute Activation

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
Set 2 and 3 should be the most challenging

Barbell hip thrusts

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- set 2 and 3 are the hardest

Deficit reverse lunge

hip abduction machine

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

DAY 1: LOWER FOCUSED

Kills me in the best way possible💪🔥🫶🏽

Not one of the strongest but still a good workout

DAY 2: UPPER BODY FOCUSED

Best workout app with the best trainer 💪🏼💪🏼💪🏼

DAY 3: LOWER BODY + CORE

Very challenging but made it through 💪🏽

DAY 4: UPPER BODY + CARDIO

Gina said clock in for her bday 💪🏼💪🏼💪🏼 happy birthday Gina!!!

🥵 All that planking after shoulder day is killer!!

DAY 1: LOWER FOCUSED

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