Name: Playbook - Leah Casciano - W3/D4 Buns & Guns 🍑💪🏼
Uploaded: 2024-03-18T17:33:42.711Z
Duration: 35 min
Description: W3/D4 Buns & Guns 🍑💪🏼

A great workout when you’re on a time crunch but need a good burn!

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

- Lay on the floor with your legs bent
- Place kettlebell on your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg 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

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:
⚡️ Dumbbells

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

1 arm dumbbell row

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

Cable Overhead tricep extension

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Guns 💪🏼

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:
⚡️ Dumbbells
⚡️ Box//Bench//Step

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- From a standing position take one giant step back 
- Hold medicine ball on chest
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Bear hug Reverse lunge

- 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

- Start with your knees on the floor with hips extended
- One hand in floor one of medicine ball
- Perform a push-up coming down slowly
- Switch sides between reps
- Keep your core engaged

Modified Plyo Push Up

- 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

🍑💪🏼 Circuit

W3/D4 Buns & Guns 🍑💪🏼

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 !

W3/D4 Buns & Guns 🍑💪🏼

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