Name: Playbook - Leah Casciano - W1/D1 Arms & Abs 💪🏼
Uploaded: 2024-03-18T17:33:42.649Z
Duration: 35 min
Description: W1/D1 Arms & Abs 💪🏼

Trey

Madison

Amber

Jelly

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and your blood moving! 
Go through these workouts at your desired effort and intensity. 
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment being used in these workouts will be found in any standard commercial gym!
This shouldn’t take longer than 60-minutes maximum to complete. ⏱
This shouldn’t take longer than 60-minutes maximum. ⏱

Go through these workouts at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Begin in standing prone
- With your elbow slightly in front of you 
- Press the end of the strap up 
- Reach full extension at the top
- Lower with control back to starting position

Single Arm TRX Press

- Holding a TRX strap in each hand, lean back and maintain tension through the strap
- Pull your body toward the handles alternating your grip between each rep
- Engage your back as you pull
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Alternating Grip Row

- Start in a plank position with hands in TRX straps
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

TRX Extended plank hold

Arms & Abs

Go through these workouts at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

- Arms extended above shoulders a dumbbell in each hand
- Bend at the elbow lowering the dumbbells towards your head
- Fully extend up contracting your triceps

2 arm dumbbell skull crushers

- Raise your arms and legs keeping a weight in front of your chest
- Keep your core engaged 
- Focus on breathing

Weighted Boat hold

Go through these exercises at your desired effort and intensity while increasing weight when you see fit.
Minimal rest will help keep your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Medicine Ball

- Start in a plank position with hands on medicine ball 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Medball Mountain climbers

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold medicine ball in front of your core
- Twist your torso from side to side

Medball Russian twists

- Lying face up with knees bent and feet flat on floor
- Hold med ball with your arms extended overhead
- Curl head and shoulders off the floor engaging core
- Bring the ball in front of body as you sit up and toss overhead
- Return to starting position under control

Med ball sit up with toss

- Stand facing a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Push and release the ball straight ahead as hard as possible
- Catch and repeat

Medicine ball chest pass

- Begin with medicine ball overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

Medicine ball overhead lunges

- Stand with body turned at a 90 degree angle from a wall or partner
- Hold medicine ball with both hands, elbows flexed, at chest level
- Use core, hips and glutes to rotate body explosively toward the wall
- Pivot back leg and push the ball using the back arm
- Catch and repeat

Rotational chest pass (medicine ball)

W1/D1 Arms & Abs 💪🏼

A classic Leah workout and one of my favorites.

Honestly one of the best workouts one could do!

Oh yea. This is a bomb Monday workout if you’re looking for something good to start your week!

W1/D2 Full Body

It was great. No core stuff today but it was nice to move.

Hanna

W1/D3 UPPER BODY

W1/D4 LOWER BODY

W1/D5 UPPER BODY

W1/D6 Full Body

Literally soaked, great way to start the day!

Gabriella

W1/D7 Full Body

These are the workouts I’m here for! The attention to details in all the movements per set is 10/10!

Holy burn. Everyone must do this workout!!

W2/D1 Full Body

I said it before, but the best workout when you’re in a time crunch!

This is a great quick workout if you need a pump but don’t have a lot of time!!

W2/D2 Buns & Guns 🍑💪🏼

Loren

Great ! I didn’t get to complete all rounds due to time. I’m still almost to a hour though. So I’m just a bit slow on something … but so great . I feel strong !

W1/D1 Arms & Abs 💪🏼

Community

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