Name: Playbook - Lauren Dascalo - W3/D3
Uploaded: 2021-10-28T20:02:16.136Z
Duration: 45 min
Description: W3/D3

- Bulgarian split squats 15 per leg 
- Side to side alternating bench toe taps 30 seconds 
X3

- Side lunge and overhead press 15 per side 
- Overhead standing shoulder press 15
X3

- Hip thrusts 20 
- Box jumps with pause at the bottom 15
X3

- TRX hamstring curls 20 
- TRX knee tucks 20
- Mountain climbers 
X3 

- Full body crunches 15 
- V up 15 
- Lower Ab toe taps 20 
X3

- Start with one foot on an elevated surface
- Bring your back knee down until both are at about 90 degrees
- Come back up pushing through your front foot

Bulgarian split squats

Side to side alternating bench toe taps

Superset

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Overhead standing shoulder press

- Step to one side pushing your hips back
- As you step back press the dumbbell up

Side lunge and overhead press

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Hip trusts

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Bring your knees toward your chest 
- Engage your core 
- Keep your hips up

Trx knee tucks

- Start in an elbow plank position with your feet on sliders
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Abs - Slider (elbows) mountain climbers

- Bring your heels towards your glutes
- Engage your hamstrings as you do

Trx hamstring curls

Circuit

- Lying on the floor 
- Crunch up and tuck your knees in toward your chest
- Extend your legs and lower back down 
- Repeat for time or reps

Abs - Full body crunches

- Lying with both arms and legs extended 
- Raise your legs up to 45 degrees
- Crunch your upper body up and reach for your toes
- lower down with control

Abs - V-up

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Abs - Lower ab toe taps

W3/D3

So fun! The leg circuit is a perfect opener to get that heart rate going! Felt challenged the whole circuits 🥵🧡🧡

W3/D3

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