Name: Playbook - GINA - MONDAY - DAY 1 LOWER COMPOUNDS
Uploaded: 2023-03-13T03:29:20.478Z
Duration: 60 min
Description: MONDAY - DAY 1 LOWER COMPOUNDS

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

Grace

Tough, but getting easier!!! Is the split squat supposed to be two sides per rep?? Shiiiiit that one kills me

Kaitlin

Alex

Loved it! Definitely longer than 1 hr work out but my legs are jelly 🔥

Emma

I didn’t have access to booty bands, maybe an alternative exercise for those

My lower back hurts, does that mean i need a belt?? Or just cuz it’s been a while since I’ve lifted or worked out in general? :/

Henna

Israa

merna

Great workout! I was looking for a new split to start so I could get back into shape. I really let myself go. This was a good workout to jump back in with! And honestly the first workout in YEARS. I finished dripping with sweat. Can’t wait to keep going!

Taylor

Maria

started off easier (haha warm up fooled me) but LOVED the quad finisher🤩

Marijka Pylypec

Karin

Brooke

Super intense but I tried to do as much as I could my second day back in the gym

Oliva Rose

Definitely felt better the second time!! Still had jello legs!!!

Loren

Two words Jello legs!!!! So happy to have your workouts as a guide and loving this challenge!!!

Giorgia

Alisha

Doing this for the 2nd time around still sweaty and legs wobbly. Just a little over 1hr of workout 🔥 an amazing workout

Betty

Theepa

Great start to my first day doing the split challenge

Chelsea

It was good. One thing is there any options to switch out the exercises for something else

Estefani

IM JUST STARTING IT AND OMGGGG I ALMOST DIDNT MAKE IT 😰😰😰

I started after a while. It's hard but once you start, gets easier.

Gurpreet Kaur

Halee

It was a real a** workout! Loved the slow buildup with stretches & glute activation exercises incorporated. Definitely feeling it in all the right places the next day!!

Tess

Dont feel my “ass” legs are shaking 
Thank you very much 🥲🥲🥲🥲

Claudia

I finally got to start and omg I’m GONE !!! 😩😩🔥🔥

Ala’a

This had me sweating , already feeling it in my legs. A bit challenging with the hip thrusts and squats back to back so I took it easy on the reps but next time will try to complete them all! Amazing start to the challenge 🔥

Jessica

Julia Garcia

I love this app and workout! I had to lower the sets to 3 and reps to 10 instead of 12 some places because my stamina isn’t as built up yet! But I finished it and it was not too technical movements. As a semi beginner w bad ankle and knee problems , I knew most of the movements & they felt good for my body! It took about 1.5 hours for me. The split squat was when I kept falling haha the burn was good!

Lilly

Killer!! Can’t wait to continue the challenge

Fernanda

Farah

This absolutely kicked my ass! So excited to see what the rest of the challenge is going to bring!

Daniela

Loved it, especially the activation in the beginning

Aisha

Arcelia

Sweating buckets 😅 DAY 1 COMPLETE 🥳

Bhara

got my legs shaking, killer workout before work 🏋️‍♀️

Jenni

LOWER BODY STRENGTH
- make sure to have some carbs beforehand (an hour before)
- you will need a booty band
- if you can’t jump, just do body weight squats as your finisher

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

- Put your left foot across your right foot and use your left arm to push on your left hip! Really give it a good push!

- repeat on the other side do it 5 times on each hip!

Hip 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

- get into a glute bridge position and make sure your hips are raised 

- have a band above you knees and slowly begin to lift one leg at a time, keeping your hips up the entire time 

- keep your glutes and core tight at all times!

Alternating Glute Bridge Leg Raise

- 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

- Step your feet about hip-width apart to start so that there is tension on the band. You can also put a booty band around your ankles 
- Bend your knees slightly and push your butt back
- Step your feet about hip-width apart to start so that there is tension on the band. Bend your knees slightly and push your butt back

- 10 steps each side

Banded Side Shuffles

- 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
- last set should be the most challenginf

Barbell hip thrusts

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with bar in your hands as opposed to the floor
- SLOWLY lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- go heavier EVERY 2 WEEKS

Romanian deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

-With your feet underneath your shoulders, step one foot forward as wide as you can while keeping both heels planted on the ground with toes pointed forward. 
-Place your hands on your hips and maintain an upright torso as you bend both your knees, allowing your back heel to come off the ground as you shift your weight down into the heel of the front leg. 
-Lower until your back shin and front thigh are parallel with the ground. Pause, and drive through your front heel to stand back up to the start position.

Split squat

- Perform jumping squats switching arms to touch the grow. 
- jump out and then bring both feet together

Jump squats in and out

MONDAY - DAY 1 LOWER COMPOUNDS

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

Lucy

Szonja

TUESDAY - DAY 2 CHEST & SHOULDERS

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

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

WEDNESDAY DAY 3 - BACK BICEPS ABS

Gabby

Sammie

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

FRIDAY- DAY 5 FULL BODY LOWER FOCUS

Third time and still tough!!! 💜💜💜

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!!💪🏼🔥

Niki

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 💛💪🏼💪🏼

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 ❤️‍🔥❤️‍🔥

MONDAY - DAY 1 LOWER COMPOUNDS

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