Name: Playbook - Laura Marie Masse - W3/D4 Flex and iso
Uploaded: 2021-01-18T11:47:51.059Z
Duration: 45 min
Description: W3/D4 Flex and iso

Circuit 1
Step ups
Bulgarian split squats
Shoulder pushups

Circuit 2
Wall sit
Banded hamstring curl
Low lunge twists
Child’s pose

1.STEP UPS
BODY WEIGHT OR DUMBBELLS
ROUND 1 (3min)
1min WORK - no rest between 3 moves
*30sec REST* 
ROUND 2 (3min)
1min WORK - no rest between 3 moves
*30sec REST* 
ROUND 3 (3min)
1min WORK - no rest between 3 moves
*1min REST* 
ROUND 4 (3min)
1min WORK - no rest between 3 moves

- Start with a shoulder with stance
- Step on to an elevated surface
- Push through the foot you have in the elevated surface to bring your back leg up
- Reverse the motion to step down

Step ups

- Start in a staggered stance with one foot on top of an elevated surface
- Bring your back knee down
- Come down until both legs reach 90 degrees
- Come up engaging your quads and glutes

Bulgarian split squats

- Place your hands and toes on the ground
- Raise your hips in to the air keeping your back straight
- Bend at the elbows and bring your head towards the ground
- Extend your arms engaging your shoulders to come up

Shoulder pushups

Circuit 1

ROUND 1 (4min)
60sec WORK - no rest between 4 moves
*1min REST* 
ROUND 2 (4min)
60sec WORK - no rest between 4 moves
*1min REST* 
ROUND 3 (4min)
60sec WORK - no rest between 4 moves

- Place your back on the wall and come down until your legs are at 90
- Push in to the wall with your feet keeping your back straight

Wall sit

- Lay on the ground facedown
- Bring your foot towards your glute
- Engage your hamstring
- Come back in a controlled motion

Banded - hamstring curl

- Step forward with one leg keeping your opposite leg extended
- Place both hands on the floor
- Rotate and extend one arm above you

Low lunge twist

Circuit 2

W3/D4 Flex and iso

Micha

Miguel

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I hate you and love you same time!!! You’re a bitch... with all my love!!😻😻😻😻

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amazing! Thank you! Could you form a diet plan for skinny girls who are trying to gain muscles? 🥰

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