Name: Playbook - GINA - FRIDAY- DAY 5 FULL BODY LOWER FOCUS
Uploaded: 2023-03-13T03:29:20.522Z
Duration: 45 min
Description: FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Gabby

Sammie

So good!! ❤️‍🔥 that ball slam combo killed me!

Emma

Israa

I literally hate you for the commanders lol

Sabra

The ball throw with the high planks KILLED ME

Sarah Nagib

Hey 😊just a quick question, hope you have any tips. I have struggle to do any workouts like planks or push up because my wrists hurts really bad.  I haven’t injured it or anything. 
Do you have any tips on how to strengthen it and work more on it?

Shewit

Have substitutes or lower impact alternatives

Brianne

Betty

Gwen

Aisha

Fernanda

Farah

Ouuuff! Slowed down at the end, but feeling good!

karen

I'm honestly loving everything so far! ❤️ Another sweaty burning workout

omg the walking lunges my legs were giving outtttt 💦💦💦

Lilly

Amrit

Arcelia

Sara

Michelle

I just died 😭😭😭 but I felt it. The was excellent 👌

Kennique

Love the integration of core in this workout!

Niki

Okay this ones tough. I still struggle with it sometimes but pace yourself. If you need longer breaks go for it! But get ready for a challenge. 

If you don’t have a ball to slam- do body weight squats.

Treadmill Jog

It’s actually called that btw ;)

- 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

8 reps per side

Worlds Greatest Stretch

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides 30 seconds each, 2 sets

Lateral leg swings

- Place your feet hip-width apart
- Lunge and push your hips back while keeping the opposite leg straight
- come back up and repeat on the other side

Lateral lunge Mobility

- 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

- Stand with your feet shoulder-width apart and your arms by your sides.
Lower into a squat position and place your dumbbells above your shoulders 
- Press up with the dumbbells as you come up into the squat

Squat Thrusters

THIS IS A SUPERSET

DO THE ENTIRE SUPERSET 4 TIMES
For example: 1 round = 1 set of ball slams and 1 set of commandos. Do the exercises right after each other! That is what a superset is. Rest after the ROUND/superset

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

SLAM COMMANDO SUPERSET

- Start with a barbell or db on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell or DB walking lunges

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side
- 12 reps per side

High plank knee to elbow

- get into a high plank position with a dumbbell or plate 
- slide the weight underneath you but make sure the weight stays right below your chest 
- make sure your hips do not sway from side to side

Weighted Under Pass planks

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

Awesome workout. I really love the incorporation of some mobility exercises

Lucy

Grace

Szonja

TUESDAY - DAY 2 CHEST & SHOULDERS

this was my first workout with Gina and it didn’t disappoint 🤩🔥

Taylor

Day 3 can't remember the last time I was this sore

Brooke

WEDNESDAY DAY 3 - BACK BICEPS ABS

Third time and still tough!!! 💜💜💜

Loren

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

Safiyah

in my experience this is more like a 90 min workout and make sure you are fueled well before you start. i couldn’t finish it for the first try, but next time 💪🏼

WEEK 2 MONDAY- DAY 8 LOWER BODY

I did this workout after laying in bed for two days with debilitating pain due to endometriosis. Not today, motherf*cker!!! 💪🏼💪🏼

Pushed through even though I wasn’t feeling it! Great workout!!💪🏼🔥

Julia Garcia

WEEK 2- TUESDAY LOW IMPACT CORE FOCUS

WEEK 2 - WEDNESDAY CHEST AND SHOULDERS

Yasmin

WEEK 2- FRIDAY BACK BICEPS ABS

Offering alternative modifications for like slam balls (my gym didn’t have a slam ball :( ) thank you!! You rock btw

Finally got a hang of those kettle bell swing presses! 👌🏼

Second round 🤘🏻 second week done ✔️ ready for next week 💪🏻

WEEK 2- SATURDAY FULL BODY- LOWER FOCUS

Daaamn! Needed to skip the last exercise because I was DEAD! Till failure 🫶🏼 Loved it 💛💪🏼💪🏼

Karin

WEEK 3 - MONDAY LOWER BODY GLUTE FOCUS

Felt good , but I know I’ll feel it all tomorrow!

LOVED!! 😍 my whole upper body is toast 🥵

Definitely pushed myself to come and do this workout and I’m glad I did 🔥🔥 love ❤️

WEEK 3- TUESDAY BACK & SHOULDERS

Missed a day, but these shoulders are wobbly

WEEK 3- THURSDAY CHEST & ARMS

WEEK 3 - FRIDAY FULL BODY

Thank you so much this was an amazing challenge (my first) and wow I feel so much stronger ! Can’t wait for the next one!

Mann that skip rope circuit at the end was killer on my and 😭 can't believe it's over. Thanks Gina for this 3 week circuit ❤️‍🔥❤️‍🔥

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

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