Name: Playbook - GINA - THURSDAY DAY 3- LOWER FUNCTIONAL
Uploaded: 2023-03-13T03:29:20.849Z
Duration: 60 min
Description: THURSDAY DAY 3- LOWER FUNCTIONAL

Reece

Katelyn Head

Yara

Chelsea

Sanchita

Ishtar

Adriana

Luisa

Bhara

Ginaaaa you’re killing me 😅 in a good way!! Thanks this was a great workout!

Alia

Ilayda

Can’t feel my legs! Loved this workout 👊🏻

Yasmin

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

- 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

- 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

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

3 rounds = 3 supersets 
1 superset= BOTH exercises!
Try and only Rest after each superset

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg and return to starting position

Lateral band taps (ankles)

- Have a band around your ankles with a slight hinge at the hip 
- engage your core and kick back your leg directly behind you, then come forward

Reverse Glute Kick

- Lay on the floor with your legs bent with a band above the knee 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Activation

- SET 1 = challenging but able to do 12 reps 
- SET 2 = heavier. But can do 8 reps 
- SET 3 = same as set 2 
- SET 4 = same as set 1

- 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 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

Kettlebell swing

- 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

Superset 1

- From a standing position take one step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- press the dumbbell overhead (on the side you lunge back)
- Reverse the movement back to starting position - Complete desired reps then repeat on the opposite side

Reverse lunge w/ dumbbell shoulder press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

- 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

THURSDAY DAY 3- LOWER FUNCTIONAL

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 😅

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

Cate

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

Simona

FRIDAY DAY 4 - FULL BODY FUNCTIONAL (upper focus)

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

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 😮‍💨🔥

THURSDAY DAY 3- LOWER FUNCTIONAL

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