Name: Playbook - Karina Vee - W1/D5 Week 1- Day 5 Booty & Sculpted Back
Uploaded: 2024-01-14T18:25:48.217Z
Duration: 45 min
Description: W1/D5 Week 1- Day 5 Booty & Sculpted Back

Grab a booty band and let’s activate and sculpt your 🍑

Banded Lateral Walk

Clamshell

Donkey Fire Hydrant

Booty Bands 🍑

Alternating Deadlift Pick Up

- 12 reps per arm
-Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
- heavier weight 12-30 lbs

Dumbbell alternating bent over rows

Heavy Hip Thrust (BANDED)

Circuit 1:

- 12 reps per leg
Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

DB Bulgarian

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

Start in minute jog
Follow with 6 sprints (30 seconds sprint, 30 recover) increase your sprint pace every round, your last sprint should be to fastest.

HIIT SPRINTS

W1/D5 Week 1- Day 5 Booty & Sculpted Back

W1/D1 Do this before you start!

W1/D1 Week 1- ABS OF THE WEEK

M Carrasco

Delilah

W1/D1 Week 1- Day Legs & Booty

Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

Loops

W1/D2 Week 1- Day 2 Shoulders & Triceps

W1/D3 Week 1- Day 3 HIIT Pyramid Challenge

W1/D4 Week 1- Day 4 Active Rest

W1/D6 Week1-Day 6-Pilates SCULPT

W1/D7 Week 1- Day 7 REST

W2/D1 (ABS OF THE WEEK)

W2/D1 Strong legs & Booty

W2/D2 Strong Upper Body

W2/D3 HIIT & Abs

W2/D4 Week 1- Day 4 Active Rest

W2/D5 Booty Build 2.0

W2/D6 Pilates Sculpt

W2/D7 Week 1- Day 7 REST

W3/D1 Abs of the week (week 3)

W3/D1 Week 1- Day Legs & Booty

W3/D2 Week 1- Day 2 Shoulders & Triceps

W3/D3 Week 1- Day 3 HIIT Pyramid Challenge

W3/D4 Week 1- Day 4 Active Rest

W3/D5 Week 1- Day 5 Booty & Sculpted Back

W3/D6 Week1-Day 6-Pilates SCULPT

W3/D7 Week 1- Day 7 REST

W1/D5 Week 1- Day 5 Booty & Sculpted Back

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