Name: Playbook - Jessica Giselle - W2 D3: Booty, Legs, Calves, Ab Obliques
Uploaded: 2022-08-17T06:38:10.310Z
Duration: 45 min
Description: W2 D3: Booty, Legs, Calves, Ab Obliques

Muscles worked: Booty, legs, calves, abs/ obliques 

We will incorporate abs on a daily basis.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Perform both excercises with one leg then switch legs.

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Combo Drop down lunge w/ straight leg kick + donkey kickback

This workout strengthens your glutes and outer thighs.

Cable Position: Low
Attachment: Handles 

-Stand to the left of cable stack with right foot in the handle around ankle. Bend both knees slightly and hold machine lightly with left arm for support.
-Lift right leg as far as possible to right side, working against the resistance of the cable, then lower toward left foot.

-Complete desired reps then repeat on the opposite side

Goal: 3-4 sets, 8-20 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Cable Side Leg Raises

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Cable squat pulses

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Goal: 3-4 sets, 8-12 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Single leg hip thrust on bench

Combo dumbbell suitcase squat + deadlift

This workout strengthens the glutes. 

Cable Position: Low
Attachment: Rope Handles 

-Holding onto the straps, squat all of the way down, getting your bum as close to the floor as possible. 
-When you reach the bottom of the squat, power upwards, jumping as high as you can, with your feet leaving the floor.

Goal: 3-4 sets, 8-20 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Cable Jump Squats

Goal: 3-4 sets, 8-20 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Ab Plank hip twist

- Sit on your butt with legs and torso elevated
- Hold a kettlebell in your hands
- Twist the kettlebell to the side touching the ground back and forth to both sides

Goal: 3-4 sets, 8-20 reps per exercise with a 45 second break. If you have more time and can do a 4th set that is great!

If you increase weight, decrease reps and vice versa) challenge yourself on the weight or rep ALWAYS!  For Abs complete 12-20+ reps

Kettlebell Russian twist

W2 D3: Booty, Legs, Calves, Ab Obliques

Starting your program today. ❤️💋 Looks like I found my new favorite trainer. Thank you for being a part of Playbook. See you tomorrow. God Bless.

Sarah

Katya

Jülide M. Çelebi

W1 D1: Booty, Legs, Lower Abs

That didn’t even feel like an hour! Great workout, now for LUNCH! 👋😘

Love your instruction videos and workouts!

Anna

This is good exercise but I don’t think this all arm exercise should be in running

W1 D2: Chests, Triceps, Shoulders, Upper Abs

Great workout! Now to eat breakfast, shower and to run my errands. Feeling like a super star ❤️💋 thank you. God Bless. I’m not sure if I sent this message twice. If I did I’m sorry 😆

W2 D3: Booty, Legs, Calves, Ab Obliques

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