Name: Playbook - Kololia Atoa - WEEK 1/DAY 6 (@home)
Uploaded: 2023-06-13T15:12:41.018Z
Duration: 45 min
Description: WEEK 1/DAY 6 (@home)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

Jessica Hartman

- Stand with your feet shoulder width apart and knees slightly bent and place one leg behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Place your upper back on the edge of the box or bench 
- Bring your hips up engaging your glutes and all the way back down for a full hip thrust

Elevated hip thrusts

Cheek Workkkkkk

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a dumbbell at your chest

Heel elevated narrow stance goblet squat

- Keep your hips in the same place as you come down 
- All weight should be in your heels 
- You should feel this in your glutes
- Come down with a slow controlled movement 
- Use your hands for balance

Step down

BURNER SET

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Bodyweight reverse lunge
- Standing crunch, cross knee to opposite shoulder, engaging abs by rounding out the back to perform the crunch

Reverse lunge to diagonal crunch

- Body weight reverse lunge
- High kick, opposite arm opposite leg

Reverse lunge to kick

Lunge Finisher

WEEK 1/DAY 6 (@home)

Man it was tough but I got through it!! Tysm for this

Glorianna

Leipua

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

WEEK 1/DAY 6 (@home)

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