Name: Playbook - Leah Casciano - Buns & Guns 🍑💪🏼
Uploaded: 2022-04-28T16:06:02.411Z
Duration: 35 min
Description: Buns & Guns 🍑💪🏼

Warm-up on your own to get your heart rate elevated and blood movin! 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
⚡️ Stairs
⚡️ Barbell

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

- Step through your entire leg before adding your second foot to the step 
- Extend all the way through your glutes with your chest slightly over your hips 
- Do not touch the railing

Stair Climber

Warm-up on your own (or go to the 'BOOKENDS' tab)  to get your heart rate elevated and blood moving before each workout.
Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Cables
⚡️Bands

- Raise your leg engaging your glute
- Keep your hips squared

Weighted donkey kicks

- Position yourself on your hands and knees
- Keeping your knee in a bent position place a dumbbell in the crease 
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (DB)

- 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

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat leading with your heel and hips back 
- Work both legs

Heel Drop

Squat Prep

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️Barbell
⚡️ Dumbbells

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB goblet sumo squat

Lower Body // BB

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- 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

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Begin with a dumbbell hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squat (single)

- Place your feet hip-width apart, and dumbbell at your chest 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

Lower Body // DB

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell swings (single)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thruster

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Buns & Guns 🍑💪🏼

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