Name: Playbook - Inanna Sarkis - W3/D1 Booty + core
Uploaded: 2021-12-09T23:51:21.152Z
Duration: 45 min
Description: W3/D1 Booty + core

Warm up 

Superset:
-  Bulgarian split squat 
- Squat jumps 

Superset :
-  Banded clam
- Banded butterfly glute bridges

Superset: 
- Banded goblet squat openers
- Banded march ( side to side )

Core superset:
- Crunches
- Reverse crunches

- Set the air bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

**ALT: any bike can work, make sure you put it on full tension and spin as fast as you can! If you don’t have a bike you can do high knees

Air bike

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat ( goblet )( 12 each leg)

- Push your hips as you come down
- Reach parallel and explode up

Squat jumps

Superset

- 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

Banded clam ( 12 each direction )

-Place a band around your legs above the knees while holding a weight your hips
-Lay on your back and raise your hips into a glute bridge and open your knees 
- Perform glute bridges while  maintaining the open position

Banded butterfly glute bridges

-Place a band around your legs above the knees
-Hold a dumbbell in the goblet position 
-Lower into the bottom of a squat and press your knees apart
-Stand up to the starting position

Banded goblet squat openers

-Place a band around your leg above the knee and get into a semi squat position
-March side to side in the low position

Banded march ( side to side )

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Core Superset

W3/D1 Booty + core

A little difficult if you’re a beginner but if you push though it you feel great at the end

Nickademus

Buuurn baby🥵 had to take longer breaks, but I’ll get there! Awesome first day.

Paris

Rosa

W1/D1 Booty + core

So good for my muscles. Had to modify a bit but I know I'll get better over time! Loved the stretching at the end really pulled this workout together

Ailén

Cloé

W1/D2 Booty  ( accessory work )

Maria

Aina

I don’t like doing cardio but I loved this shit!!

Daniella

W1/D3 Booty + HIIT

Jennifer

Ashley

W1/D4 Booty  ( accessory work )

W1/D5  Booty

Marta

W2/D1 Booty + core

W2/D2 Booty  ( accessory work )

W2/D3 Booty + HIIT

W2/D4 Booty  ( accessory work )

W2/D5  Booty

W3/D2 Booty  ( accessory work )

W3/D3 Booty + HIIT

W4/D1 Booty + core

W4/D2 Booty  ( accessory work )

W4/D3 Booty + HIIT

W4/D4 Booty  ( accessory work )

I’ve gone down a dress size just by this 4 week program. Can’t wait to continue!

W3/D1 Booty + core

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