Name: Playbook - Kayla Durck - W1/D1
Uploaded: 2023-02-08T05:17:52.399Z
Duration: 30 min
Description: W1/D1

Great first workout to get back on it. Good mix of body weight and weighted exercises.

Lilibeth

Kelly

Karlene

Great workout to start out my fitness journey! Thanks Kayla 😊

Audge

Jennifer

Alisha

Emily

Amazing way to kickoff my weight loss journey! Workout was easy to follow. Looking forward to the next 8 weeks!

Erica

Day 1 - Glutes/Hamstrings 

- Glute bridges 3 x 8-10
- SL glute bridges 3 x 8-10/s
- Leg lifts 3 x 8-10
- Lunge twist 3 x 8-10/s
- Overhead reverse lunges 3 x 8-10/s
- DB squats 3 x 8-10

- Lying face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down

Glute Bridges

- Lying face up on the floor, with your knees bent and feet flat on the ground
- Keep your arms at your side with your palms down
- Raise one leg of the floor
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Hold your bridged position for a couple of seconds before easing back down
- Complete desired reps then repeat on the opposite side

8-10 reps each side

SL Glute Bridges

- Lay on your back, hands at your head 
- Raise your legs off the ground until straight up
- Lower your legs with control, stopping just short of them resting

Leg Lifts

- Keep your chest up 
- Step back and bring your knee down until both legs are at 90 degrees
- Twist your upper body toward your front leg and back to facing forward
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

8-10 reps each side

Lunge Twist

- Hold a weight overhead 
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side
- Alternating back and forth for time or reps

8-10 reps each side

Overhead Lunges

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down to parallel
- Push through your heels to stand back up

DB Squats

W1/D1

Kacie

Great arm workout! Definitely felt the burn!!

Katie

W1/D2

W1/D3

I liked how this workout was easy and challenging at the same time. Thanks Kayla :)

Maria 

This one was super challenging for me. I could only do 1/2 the reps on most of these. That’s okay though… at least I’m moving! 😁

W1/D1

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