Name: Playbook - Leah Casciano - Buns & Abs 🍑💦
Uploaded: 2024-03-18T17:23:31.924Z
Duration: 35 min
Description: Buns & Abs 🍑💦

Warm up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and 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:
⚡️ Dumbbells
⚡️ Cable Machine

This shouldn’t take longer than 45-minutes maximum. ⏱

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. 

Equipment:
⚡️ Cable Machine

- Position yourself on one leg while holding onto cable machine
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Cable Glute Kickbacks

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

- With your hands just inside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Close grip cable row (standing)

Buns & Abs 🍑

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. ith keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Cable Machine

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the cable until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Cable RDL

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

Move through each exercise performing the allotted reps, switching between each to complete a round. Rest as needed while keeping it as short as you can. Increase weight as you feel comfortable. 

Equipment:
⚡️ Dumbbells

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

DB Russian twist

Buns & Abs 🍑💦

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

Buns & Abs 🍑💦

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