Name: Playbook - Inanna Sarkis - W3/D3 Revenge bod- Legs
Uploaded: 2023-02-07T20:45:58.126Z
Duration: 45 min
Description: W3/D3 Revenge bod- Legs

Giovanna Rosa

Warm up 

Circuit:
- Assisted pistol squat (right + left)
- Lateral lunges (right + left)
- Squat + calf raises

Circuit:
- Jumping lunges
- Bulgarian split squat
- Dumbbell squat clean


Cool down

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

Banded goblet squat openers

-Place a band around your legs above the knees
-Hold a dumbbell in the goblet position 
-Lower into the bottom of a squat
-Hold position as you do knee openers

Banded goblet squat hold openers

-Place a band around your legs above the knees
-Lay  on your back and raise your hips into a glute bridge 
- Perform leg openers by pushing your knees apart and back together

Banded glute bridge openers

-Place a band around your legs above the knees and them get onto your hands and knees
-Extend one leg out and back as yo lift it up and from side to side

Banded leg lift crossovers

-Place a band around your legs above the knee
-Lay on your side and elevate your upper leg
-While elevated kick the leg forward , to the side , then back

Banded lying leg opener kicks three ways

- Start in a plank position with a band around your legs above the knee
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Banded mountain climbers

Warm-up

- Hold on to a band or stationary object for assistance 
- Push your hips back raising one foot off the floor 
- Reach parallel and extend your leg to come back up 
- Keep your chest up

Assisted pistol squat (Right)

Assisted pistol squat (Left)

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (left)

Lateral lunge (right)

-Stand holding a weight at your chest
- Lower into a squat
- Stand up to full extensions
- Perform a calf raise at the top of each movement

Squat + calf raise

Circuit

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- 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)

-Stand with your feet shoulder width apart while holding a dumbbell in each hand
- Perform a straight leg deadlift and you rich the top perform a dumbbell squat clean

Dumbbell deadlift + squat clean

- Lay on your back with your hands under your lower back for support
- Make large circles with your legs with your feet together.

Leg circles

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Lay on your back with arms and legs spread
-Sit up and reach across with one hand to the opposite foot

Starfish

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

Mountain climbers

-Lay on your back with your legs straight up 
- Reach for your toes contracting your abs

Toe touch

Cool down circuit

W3/D3 Revenge bod- Legs

Tired I couldn’t complete all the rounds

Esperanza

Raina

Mariana

W1/D1 Revenge bod- HIIT

I never knew shadow boxing could be such a great workout. I’m burning, and I love it!

Jessica

I don’t really like the boxing exercises but other than that 10/10.

W1/D2 Revenge bod - Shadow boxing/ Upper body

Wooo that was super hard work! Sweaty but it felt amazing!

The flow of it is easy to follow but the exercises are bomb! Be prepared to work

Mayra

W1/D3 Revenge bod- Legs

Bisan

W1/D4 Revenge bod - Speed agility

This has been my favorite workout so far! It was fun and I could really feel everything working and burning! 🔥🔥🔥

Kayla

At first glance I thought this would be easy. This was no easy, but a great workout👌🏻

Maria

W1/D5 Revenge bod - Kick training

W1/D6 Active rest day

sweating a LOT ❤️‍🔥❤️‍🔥❤️‍🔥

2nd week!! I feel so much more energized!

Tania

Cecilia

W2/D1 Revenge bod- HIIT

I love this one because I sweat like a pig and I feel soooo good after it!

Amelia

W2/D2 Revenge bod - Shadow boxing/ Upper body

Caro

W2/D3 Revenge bod- Legs

Natalia Rivera Hernández

W2/D4 Revenge bod - Speed agility

Monique

W2/D5 Revenge bod - Kick training

W2/D6 Active rest day

Super challenging day but great workout!!! I feel sooo accomplished🥳

W3/D3 Revenge bod- Legs

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