Name: Playbook - GINA - SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS
Uploaded: 2023-03-13T03:29:20.532Z
Duration: 60 min
Description: SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

Sammie

Szonja

Third time and still tough!!! 💜💜💜

Loren

This absolutely killed me, my core is on fire

Daniela

Michelle

Wonderful! I added more to the core exercises because my chest was too sore to continue the rows.

Arcelia

Really enjoyed that workout , great way to end the week 💪🏼

Aisha

Amazing! Can’t wait for tomorrow 🥳🔥

Farah

Lilly

Gina’s workout and listening to “Gift & A Curse” song is a whole mooooooddd rn!

karen

Those landmine barbell press was killer 🔥

Betty

- lay down on your stomach with a long band or a towel in your hands 
- Pull your arms apart and back adding tension to the band
- try and bring your elbows together as if they’re about to kiss 
- Release and repeat

Banded pull aparts

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

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your back is flat and then do a push up (modified push ups are great too!)
- Walk your feet up to your hands and reverse the move back to starting

Straight leg walkout

- Get into a high plank position with you dumbbells 
- With one hand row a dumbbell and squeeze your back, keeping the dumbbell at your side, switch sides 
- Repeat
- if you don’t have dumbbell just raise your arm as if you were holding one

DB single arm elevated plank row

4 rounds! Only rest after each round is complete

Push the barbell up until there is a slight bend in the elbow 
Pause at the top of the movement contracting your chest muscles
Slowly lower the barbell back to your chest and repeat

Landmine chest press

- Place hands on bench and get into a plank position 
- lower your chest to the bench and pushing back to your beginner position 
- Keep glutes squeezed, and core tight

Bench Push Ups

Chest circuit

Only rest after each round (AKA a superset)

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

Row Crawl Circuit

3 exercises, 4 rounds. Ideally best for after your workout!

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

Dumbbell deadbugs

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Get into a plank position 
- Lift one arm straight up while keeping your hips neutral 
- Switch arms, keep arm up for at least a second

Plank Arm Raises

Circuit - core

SATURDAY- DAY 6 FULL BODY UPPER CORE 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

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

Gabby

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

Emma

FRIDAY- DAY 5 FULL BODY LOWER 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

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 💛💪🏼💪🏼

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 ❤️‍🔥❤️‍🔥

SATURDAY- DAY 6 FULL BODY UPPER CORE FOCUS

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