Name: Playbook - Karina Vee - Week 1- Day 1 Booty & Legs (GYM)
Uploaded: 2024-02-20T19:57:49.015Z
Duration: 45 min
Description: Week 1- Day 1 Booty & Legs (GYM)

Let’s start the challenge strong!  Booty & Leg Day 🍑🍑🍑

Grab a booty band and use heavy wieghts for this workout! 
Tag me in your sweaty selfie

Make sure to do both legs (12 reps per side)

Warm up single leg RDL

Use a band here, if you have one. Do 12 reps per leg 2x

Donkey to hydrant

Single leg glute bridge

Warm Up Circuit 🍑

Tension Squat To Lunge

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

Superset 1

Set your timer, get a HEAVY weight and mini band. Do not take breaks between sets, work straight through
Glute Bridge = 1 minute 
Abduction = 30 seconds

Heavy Hip Thrust (BANDED)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Superset 2

Curtesy lunges

Grab your timers and finish strong (I use my phone stopwatch) do all 3 moves non stop for 30 seconds (3 rounds total) and you are done this workout

Squat Jumps

In & Out Steps

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

LEGS ON FIRE FINISHER

Week 1- Day 1 Booty & Legs (GYM)

Weekly Habit Tracker

Yasss!!! Back to Bulgarians with my girl!!!🔥🔥🔥😊😊😊 Thank you for the motivation and support!!!

Nicole

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Omg - what an amazing burn!!! 🔥 My arms are shaking!

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My first time doing this one!!! ❤️❤️🔥🔥

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Chantal Liguori

Carly

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Thank you for all you do, Karina!! Such a good burn 🤍

Jess Diab

Week 2 - Leg Sculpt (home)

Week 2- Day 2 Toned Arms & Abs (home)

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Week 2- Day 3 Low Impact Cardio (home & gym)

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I loved this stress relief flow! Going to save this to do throughout the week!

Alexandra Irish

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Week 3 - Day 2 Upper Sculpt (GYM)

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Week 3- Day 4 -Pilates Sculpt (Gym & Home)

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Week 3- Day 5 Full Body Fusion (HOME)

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Week 4- Day 1 Booty & Legs (GYM)

Week 4- Day 1 Booty & Legs (HOME)

Week 4- Day 2 Upper Sculpt (GYM)

Week 4- Day 2 Upper Sculpt (HOME)

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Week 1- Day 1 Booty & Legs (GYM)

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