Name: Playbook - Leah Casciano - W5/D4 Buns & Guns 🍑💪🏼 // Cables
Uploaded: 2024-03-18T17:33:42.799Z
Duration: 50 min
Description: W5/D4 Buns & Guns 🍑💪🏼 // Cables

Amber

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

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:
⚡️ Cables

- With hips elevated and feet close
- Lower slowly to 90 degrees
- Keeping your chin and chest up, arms extended
- Drive up through your heels

Cable Squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Buns 🍑

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:
⚡️Cables

- Begin with rope/bar underhand grip in your hands
- Curl bar up towards your shoulders
- Lower down until arms are extended

Cable bicep curls

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

Guns 💪🏼

- 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

- 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

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- 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)

- Engage triceps as you extend your arms
- Keep core tight

Cable Overhead tricep extension

Rotate through each movement for 25s and rest for 60 - repeat for four rounds


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. 🥊💪🏼🔥

- Hands & wrists under shoulders
- Keep entire body tight as you hold position for time

Plank (palms)

- From elbow plank position 
- Walk your hands up to high plank 
- Reverse movement back down to the elbows 
- Maintain a tight core throughout the movement

Plank Up/Downs

- Raise your hips engaging your core as you raise and tap from side to side

Plank Hip Taps

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

Arms & Abs

W5/D4 Buns & Guns 🍑💪🏼 // Cables

Trey

Madison

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 🍑💪🏼

Jelly

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 !

W5/D4 Buns & Guns 🍑💪🏼 // Cables

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