Name: Playbook - Juice & Toya - W3/D1 [Lower Body Strength] BW
Uploaded: 2024-04-28T06:00:56.210Z
Duration: 45 min
Description: W3/D1 [Lower Body Strength] BW

W3D1✔️
 8 and finished the jack knives on the 9th minute of EMOM
🥵🔥

Kertina

Aleicia

Katie

W3/D1 done!!! That last part was a little confusing but I got it done🤪

Jennifer

Omg, that was 🔥, that was harder than the DB workout, 2nd workout of the day. Going to feel it later, recovery will be key....

Donna

Anita

The EMOM were a nice trial I managed to complete all 3 rounds in 9 minutes

SakuraBlossom92

Circuit 1
3x15 Counterbalance Squat 
3x10ea. Single Leg Hinge
3x30sec. 	Squat Hold
	
3x12	Sumo Squat
3x8ea.	Side Lunge 
3x10.	SL Glute Bridge With Abduction 
	
EMOM: 9 Minutes
x16 total Alternating SL Jackknife
x15	Tuck Crunches 
x20 total Shoulder Taps

-Holding a dumbbell down with straight arms, drop into a squat
-As you drop down, extend the dumbbell in front of you with straight arms

Counterbalance Squat

-Hinge back in the hips
-Tap toe to the ground 
-As you come up, drive the knee up towards the chest
-engage core and squeeze glutes to help with balance

Single Leg Hinge To Knee Tuck

- Push your hips down and back
- Lower yourself into a squat position, maintaining parallel
- Hold position

Bodyweight Drop Squat Hold

Circuit 1

-Begin in a wide stance position, toes slightly turned out
-Squat down, reaching hands toward the ground, squeezing glutes
-Return back to the top, maintaining glute squeeze

Bodyweight Sumo Squat

As you lunge to the side, keep your hips aligned with your knee and ankle

Bodyweight Lateral Lunge

-Squeeze glutes as you go up into the glute bridge, and also while you extend one leg out
-Try to keep extended leg in line with hips

Single Leg Glute Bridge With Abduction

Circuit 2

In this EMOM circuit, you will rotate between the given reps each of the 3 core exercises for a total of 9 minutes (3 rounds of each).  

-x8ea. (16 total) Alternating Single Leg Jackknife
-x20 Tuck Crunches 
-x10ea. Plank Shoulder Tap 

Starting the timer, do 8 each side (16 total) alternating single leg jackknives. Rest for the remainder of a minute. So, if it takes you 35 seconds to complete the exercise, you'll rest for 25 seconds. At the start of the next minute, complete 15 total tuck crunches. Rest for the remainder of the minute. At the start of the next minute, complete 20 total plank shoulder taps. At the start of the next minute, go back to the top of the circuit, completing 20 total alternating single leg jackknives. Continue through the circuit for 9 total minutes (3 rounds of each exercise.)

If you notice that the circuit is too easy, increase the reps. If it is too difficult, decrease the reps.

- From a hollow hold position, arms snd legs extended 
- Tucking one knee, moving your arms towards your sides
- Extend back out and repeat the sequence tucking the opposite knee

Alternating Single Leg Jackknife

- Sit up tucking your knees to your chest 
- Extend back out
- Repeating sequence for time or reps

Seated Knee Tuck

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank Shoulder Taps

Circuit 3-EMOM Core Circuit

W3/D1 [Lower Body Strength] BW

Demei

Ashley

App Exclusive Warm Up

Charlene

Great info. Can I submit my picture in the morning ?

Kirk

CHALLENGE STARTS MONDAY OCT 24th! SIGN UP NOW!

Clare

👍
This is perfect as I’m looking to focus on body weight training for the next few weeks and taking a holiday from dumbbells.

Very surprised at the sweat I got going on without weights 🔥💪🏾

W1/D1 Lower Body Strength - BW

Sexy60

Managed all except renegade rows! Don't quite have the strength for them yet

Elise

W1/D2 Upper Body Strength - BW

Love this workout! Like to see more variations of this kind of workout!

Jennifer Leng

Christina Kohfield

That was hard. Had to make two modifications but building strength. Dad did it with me today. El supremo (dad)

W1/D3 Full Body HIIT - BW

Penelope

Jean Cyprien

Charmaine

W1/D4 Core Workout And Recovery Workout - BW

Not into repeatable trainings but nice for a change!

Anna

Had to modify the push-ups and planks after a few sets but I got thru it.

Angelina

W1/D5 30 Minute AMRAP - BW

W3/D6 trying to catch up on missed workouts. Ummm don’t do this if you’re mind isn’t set right….this knocked me out🤣

W1/D5 Bodyweight AMRAP + Finisher

Whew!  On Vacay but not going to go without working out…Let’s go!!

Carmen

W2D1 2.0, add this to the DB  workout 💪🏿 👌🏿 😎

W2/D1 [Full Body Strength] BW

Yours is the absolute best content in this app 💪👌🔥

Anja

W2/D2 W2/ D2 [Full Body Strength] BW

That was great!! Nice challenge but doable!!

Eursla

betsy

Anta

W2/D3 W2/ D3 [Cardio HIIT] BW

Sophiatey

W2/D7 nice recovery workout!! Week 3 here we come!!!

W2/D4 W2/ DAY 4 [Recovery] BW

The 10 min finisher was great but brutal.  Love the excercises

My bun fell out during the finisher…that was no joke with no breaks although I did have to say a little prayer a purple times to get though! W2D3 complete!

What a sweat 😓, but happy for the workout , thanks 😊

W2/D4 W2/DAY 4 [Recovery] BW

W2D5✔️
13 rounds up to finishing the push-ups 🥵🔥

10 reps x 8.5 set
Some with dumbells, some without

Completed 14 rounds - the first 8 rounds, I did the push-ups on my toes. 
I feel great! Now it’s time to eat! 😅
Thanks J&T - it was the perfect finisher for this W2!!! 🔥

Anca

W2/D5 [Pyramid Workout] BW

W3/D2 [Upper Body Strength] BW

Finally figured out how to unroll the workout, thought there should be breaks between each exercise but there aren’t and I see why 😅😅😅 👍

Charlotte

W3/D3 [Cardio-HIIT] BW

W3/D6 did this today and it felt good but I felt more than a “few” cracks🤪 There was some shoulder pain so gonna have to watch it.

W3/D4 Mobility & Stretch BW

Perfect for that time of the month. Don't often weigh myself and tend to go with eating healthy and going on how I feel in myself, clothes and how I feel when I look in mirror. I'm already noticing definition and clothes are looser and feel more energetic. I'm on a 6 week travelling break in Asia and been eating healthy here as the diet is very healthy :)

It was just soft for me
The session is nice though!!!

Manuel

W3/D5 Bodyweight [Low Impact HIIT] BW

W4/D1 done ✔️ Those glute marches are hard for me. Just doubled glute bridges to make up for it💪🏼💪🏼

W4/D1 [Full Body Strength] BW

W4/D2 [Full Body Strength] BW

Pascale

W4/D3 complete! I didn’t think I was gonna make through the finisher…..that felt so much more than 45 seconds🤣🤣

W4/D3 [Cardio-HIIT] BW + Finisher

Karen

W4/D3 done! Love this. It’s cold in the house so the step workout warmed me up😂

W4/D4 [Step Workout + Recovery Stretch] BW

Did 8 1/2 in 15 minutes , amazing sweat , like it thanks 😊

I did it.... 10 rounds plus the finisher added to the DB AMRAP and I'm exhausted... but this really pushed me and for that I'm grateful

W3/D1 [Lower Body Strength] BW

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