Name: Playbook - GINA - FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)
Uploaded: 2023-03-13T03:29:20.856Z
Duration: 45 min
Description: FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

Cate

I hate body workouts 
I have no balance at all 😭🫣 but hey….. I did it

Simona

Sanchita

weak core 😭 but still managed to finish 🥳

Bhara

Srujana

Absolutely fantastic, a great antidote to a day of sitting at work!

- Bend your legs at 90 degrees
- bring your arms forward towards the back of your thighs while keeping you core engaged

90 degree Crunch

- 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

- get on knees and elbows and sit your hips back onto your ankles
- bring your forearm to the ground 
- bring other arm bent with hand on ear 
- let the hand on your head try to reach for the elbow on the floor

Book Openers

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

- With a single arm hold yourself in an elevated plank on a box or bench. Knees are BENT and you are on your toes!
- With your free hand row a DB to your side towards your hip 
- Repeat for desired reps

DB single arm elevated plank row

- get into all fours (bear crawl)
- while keeping core engaged and right, tap each other, and each knee 
- repeat

Bear Crawl Shoulder and Knee Taps

Superset 1

Pls keep your low back planted on the mat at all times when doing Deadbugs. Practice first with your body weight!!

- Pull yourself upwards until your chin is above the bar (you can jump or use a bench to get yourself up there!)
- As slow as possible, lower yourself, keep your abs super tight, squeeze heels together and brace!!!!

Negative pull-up

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Superset 2

- at a kneeling lunge position Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

(Keep cable high, at the very top!)

cable high row

- 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

- 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

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

Any suggestions for if I don’t have a curl machine for the hamstring curls??

Ainhoa

We did it Joe! Great workout, had me taking my deep breaths 😅

Reece

Been a long time follower on IG. Just started this program and I love it! Cant wait to continue :)

Annalisa

MONDAY DAY 1 LOWER- Glute & Ham Emphasis 🍑

This was insane!!! but such a good workout!!

Great workout for a cold rainy day ! I did it at home used band for rowing . Thank you .😍

Marisol

TUESDAY DAY 2 UPPER- FULL UPPER

Katelyn Head

Yara

THURSDAY DAY 3- LOWER FUNCTIONAL

Waldo

Prithivi

Really great, loved ending the squat pulses! Would’ve liked another set with a hamstring focus in this workout!

Arwa

MONDAY WEEK 2 GLUTE AND HAMMIES

Jasmine Martinez

TUESDAY WEEK 2 FULL BODY UPPER

THURSDAY WEEK 2 LOWER BODY FUNCTIONAL

FRIDAY WEEK 2 FULL BODY upper + CORE focus

Holly

MONDAY WEEK 3 - LOWER BODY

I wish there were alternatives to do if you can’t use machines

Daniella

Chelsea

TUESDAY WEEK 3 - UPPER BODY FULL

Loren

Love your workouts. Easy to follow but leaves me catching my breath in the end. Feeling much stronger each week. Progress, baby, progress 🔥

Mrs D

THURSDAY WEEK 3- CORE FULL BODY

A great one! My glutes were on fireeee by the end. The last superset was deadly 😮‍💨🔥

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

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