Name: Playbook - GINA - Lower Focused Full Body Friday
Uploaded: 2024-01-02T21:57:18.855Z
Duration: 45 min
Description: Lower Focused Full Body Friday

Ginaaaaaaa ! You bring the worrrrrrk in workouts ! Sweat was dripping , I died a little buuuut I feel like I’m getting stronger every day

Cindy

- 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 💨

Do all 3 exercises then take a 30, seconds rest! 
repeat 3 times

Perform a body weight squat and then crawl into a plank! 
Crawl back keeping your core engaged and repeat

Squat into Walkouts

- Make sure to have a band around your ankles with a slight hip hinge 
- push out your leg to the side, then back to the starting position and then BEHIND you, and back to the starting position
- THEN SQUAT JUMP
- repeat on other side 
- 1 rep = both legs complete

Glute Kicks With Jump

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Lower HIIT superset 3:

Perform a burpee, and just over a step or even a dumbbell. Repeat on both sides. 8 rounds (1 round is a burpee on each side

Burpee hop overs

If you don’t have a dumbbell do 5 extra reps and use a water bottle

- Lay on the floor with your legs bent and a band  (if you have) above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Lower burner

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Lower Focused Full Body Friday

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