Name: Playbook - GINA - WEEK 3 LAST DAY!!! SUNDAY FULL BODY CORE
Uploaded: 2023-03-13T03:29:20.606Z
Duration: 57 min
Description: WEEK 3 LAST DAY!!! SUNDAY FULL BODY CORE

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!

Sammie

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 ❤️‍🔥❤️‍🔥

Betty

Aisha

Sit on the floor and bend one leg in front of your body with your hip rotated out. 
Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. 
Try to keep your back straight and resist the urge to bend to one side.

90-90’s

- 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

-Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
-Gently pull on your ankle to bend your knee for at least 3 seconds. 
- switch to other side 
- 10 reps per side

Quad Stretch

- 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

- 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

These are next once the banded push ups are perfected
-with a band above your elbows, tuck your pelvis in and push the ground away from you

Banded push ups

- Perform an RDL with 2 dumbbells 
- At the bottom of the hinge perform a row
- Repeat for desired reps

DB RDL into row

- 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

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

Dumbbell deadbugs

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

Skip regularly 30 sec 
Skip high knees 30 sec
Rest 30 sec 

If you can’t do high knee jumps, just skip regularly for 60 sec

Perform 10 rounds

Skip rope

High knees Skip rope

Skip rope circuit

WEEK 3 LAST DAY!!! SUNDAY FULL BODY CORE

Prithivi

Goooodd!! And exhausting 😅🙌🏽🙌🏽

Sonia

Dania

MONDAY - DAY 1 LOWER COMPOUNDS

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

Lucy

Grace

Szonja

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

Third time and still tough!!! 💜💜💜

Loren

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!!💪🏼🔥

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 LAST DAY!!! SUNDAY FULL BODY CORE

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