Name: Playbook - GINA - W1/D1 LOWER BODY FOCUS
Uploaded: 2023-03-13T03:29:35.861Z
Duration: 60 min
Description: W1/D1 LOWER BODY FOCUS

Kicked my ass! So much sweat and great burnouts 🥵

Carly

Ivonne

It was intense I was sweating horribly but I felt amazing and capable

Gabriela

Danielle

Not sure if it was sweat or tears dripping down my face

Dalal

This routine was the perfect amount of time and challenge level for me. I used weights that allowed me to keep proper form and I added a bit of cardio between sets (jumping jacks, squat jumps and in and outs) to keep my heart rate up bc I need that at 53 lol💪🏻

Karen

Traci

Nicole Almeida

Advice on weights and options to hit more glutes please

Linda

This workout got me sweating like a pig. SO good!

Dana

Switching to Gina’s platform from Alexia Clark’s. I like that the workouts include stretching as this was something I struggled to come up with on my own. The workout was much more intensive which I liked.

Emma

Great but do I do treadmill walk after ? Cardio steady state?

Neha

Amazing ! Was better then my trainer I had for 6 months

Lidiana

Hibba

It was really great! I always feel lost while doing workouts and unsure what specifically to do so this was awesome.

Ayesha

Maria

It was good and east to follow the instructions.

Sisilia

Zeynab

Dumbbell lunges didn’t display the correct video I think

Marlyn

Possibility to chose an alternative exercise/ to selecte gym or home workout. Workout explained as on Instagram (with voice and details, not text)

Alina

It was my first workout with a trainer and my oh my!! It was Amazing!

Tanya

The first training. Was hard but I did almoste every part. Trained at home

Hajar

Meeks

Great
45s mountain climbers were challenging so I did 30s
Lunges were tough as well after leg press

Loubna

This was an amazing first workout. I’m looking forward to the rest!

Alicia

Tenzin

4 sets made it very long and I felt like more exercises but less sets for the warmup would have me more engaged!

Sierra

Michelle

Cato Colenbrander

Definitely gets your heart pumping. I normally feel lost at what to do and I actually felt like I knew what I was doing. Only thing I didn’t get to complete was the banded clamshell as I didn’t have the bands

Kyla

Ariana

It was great, although I barely got through with it. I was done, before I even started. I sweated more than I do when I get in the stair master, probably a little more.

Nathalie

Mithila

Tips to show how body position should be like. Such as engaging core or when you should feel something most at a part of an exercise like your IG videos. Also more reps in your videos instead of one rep on boomerang to see how full look is like. But could be just because of my first time here

I wasn’t sure if I was going to feel this work out but I feel it! Legs shaking, heart rate up. Can’t wait for day 2 ❤️

Chevonne

Perla

Talia

Getting back into my fitness journey and this program was everything I needed to get back into it! Simple but super challenging!!

Nicky

Love Love Love! 💗 
Low impact with effective. Feeling great!

I’ve been lifting for about 10 years now and fell off with my progress due to a lower back injury and felt like I’ve hit a plateau. Did this workout today and it was exactly what I was looking for. A glute workout that isn’t so rough on your lower back and was challenging. It was fun to lift but also feel like it was a more fat burn oriented workout. Excited for the rest of this program!

Shannen

I so proud of my self because I done the first day 😍

Roaa

Today's the next day after the first workout and I am SORE! These workouts are no joke!

Jeannette

Dania

It was hard to finish the entire circuit as a beginner 🥵 but appreciate the sweat!

Camila

Andrea

Really good! I had to cut down to 3 reps bc of time but still felt the burn every exercise 👍🏼🔥

Leah

- 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 💨

What is a superset?

perform 2 exercises back to back, followed by a short rest! Rounds means SUPERSET. 

Only rest after the 2 exercises are complete. Repeat 4 times!

- 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

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Leg superset 1:

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top FOR AT LEAST 3 seconds

Dumbbell glute bridge

- 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

Leg superset 2:

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Step back with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot
- 15 reps per side

Dumbbell alternating lunges

Leg superset 3:

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Ab Circuit 1

W1/D1 LOWER BODY FOCUS

*active rest day lol to add to my previous comment lol. Did the stairmaster for 30 mins and felt great.

W1/D2 ACTIVE REST DAY

Gave it my 100%. I’m sweating and I feel great. Pushed through it!

Francesca

Alyssa

W1/D3 LOWER HIIT 🔥

Jocelyn

Loved the sprints at the end I would have never done those on my own!

W1/D4 UPPER BODY + CARDIO

Great. I struggled with the push ups and did fewer in each set. Something to work on 💪🏻

Jane

My shoulders are burning!! Didn’t realize I’m supposed to put my elbows forward to get the best shoulder workout doing dumbbell presses!

W1/D5 Upper Body + Cardio

Great ! :) did 30min stair master/climber

Karina

I did Pilates actually
And walking will be later today

Nawal Dabbour

Samar Keilan

W1/D7 ACTIVE REST

Too lengthy. Impossible to finish in an hour, even 2 hours

Sahithi Chenji

This took me a LOT longer than it probably should have. But I've slowed down my movements to focus on form for better quality workouts. This kicked my butt and I loved it.

W2/D1 LOWER BODY

W2/D2 Active rest day!

Beatriz

Workout is awesome and on fire 🔥
Although I hope the auto rest timer will be fixed. Had some issues after checking one rep.

Catherine

It’s crazy how much stronger you feel just after 1 week!

W2/D3 UPPER BODY AND CORE

Kayaking 2hr , will do todays workout tomorrow since today i did tge active rest day. :)

W2/D4 Active Rest day!

W2/D5 Active rest day!

Kelli

Great hiit workout needed to start off my day by sweating and this definitely accomplished that! And I could do a squat walkout which I haven’t been able to do the past 2 months

Sara

W2/D6 LOWER BODY HIIT ✨

Guler

Loved how my whole core was engaged with this workout!

Diana Teresa

It was hard to stay motivated but discipline is everything!

Fatou

W2/D7 UPPER + CORE

I like that it had hip thrust and back squats!

Alisha

W3/D1 LOWER BODY 🍑

Week three is tough but I’m ready for it!! 💪🏻

Serena

My back is looking so toned! Loving this program.

Sammie

W3/D2 UPPER BODY DAY

Nina

Mariana

W3/D3 Active REST DAY!

Yadira

I must be getting stronger since I was able to get through it all:)

W3/D4 LOWER BODY HIIT

I really did not want to workout today but I’m so glad I did! Feeing good

loved the ab circuit on this one more abs!!!

Coral

I can't believe I've stuck to this and finished another week. It feels so good.

Christina

W3/D5 UPPER BODY + cardio!

W3/D6 Active rest day!

Was sick since sunday, still not my best but i was motivated to work out and get my body moving. I feel great

Laura

Selena

W4/D1 Lower Body (last week of this split)

It was hard!! Couldn't do the renegade rows. Too hard on my wrists. Is there an alternative I could have done?

Valerie loera

W4/D2 UPPER BODY

Incline walk is changing the treadmill game for me !

W4/D3 ACTIVE REST DAY!

Cece

Great workout! I’d prefer all the floor workouts be combined as some of them require to move to different areas of the gym, but perhaps this is done because that’s the flow of the workout?

W4/D4 LOWER BODY HIIT

Victoria

Fire, good start of the day ❤️‍🔥

Taya

W4/D6 Upper Body Cardio!

First time in the stairmaster and I could only manage 7 minutes!

Amazing!! My body is looking so toned , wow. This program is amazing .

W5/D1 Lower Body Hamstring + Glutes

W5/D2 Push Day + Core

W5/D3 Active Rest Day 🌸

Cindy

I can’t feel my legs but in the best way!

Sashae

W5/D4 Lower Body Quad Focus

Killer! Did this while traveling in India and it kicked my butt after not working out for 4 days 🥵

W1/D1 LOWER BODY FOCUS

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