Name: Playbook - Leah Casciano - HUSTLE DAY 14
Uploaded: 2024-03-19T19:56:02.642Z
Duration: 30 min
Description: HUSTLE DAY 14

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written or amplify/modify when necessary. 

4 Circuits x 2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

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

Equipment:
⚡️ Dumbbell(s)
⚡️ Medicine Ball

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Opposite toe touch (extended)

Dynamic Warmup

Get your glutes, hips, and hamstrings warmed up with bands.

- Position a band around your legs just above your knees
- With tension pulled out of the band, bend your knees and sit hips back
- Keep your back flat, knees tracking over toes, toes pointed 45°

Banded Squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward steps
- Keep your hips down and toes pointed forward

Forward/Backward band walk (knees)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Sit hips back and down for a squat
- Reverse back up to starting position

Banded good mornings to squat (Kang Squat)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded glute bridge with abduction

Hip-Circle Warmup

2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

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

Equipment:
⚡️ Medicine Ball

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

- Hold a medicine or slam ball with both hands above your head
- Bring the ball on to the ground directly in front of you without letting go

Medball ground to overhead

- 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

- Stand holding a medicine ball to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Bear Hug Squat

Medball Core Circuit

2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

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

Equipment:
⚡️ Dumbbell(s)

- Begin feet shoulder width, bring dumbbells to the ground and jump feet back
- Jump feet forward and swing dumbbells between legs and pull dumbbells straight up overhead

DB devil press

- Start with dumbbell in goblet position and feet under shoulders
- Step backwards a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up

DB short step lunges

- 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

DB plank pass through

DB Full body Circuit

2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

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

Equipment:
⚡️ Dumbbell(s)
⚡️ Medicine Ball

- Holding a medicine ball overhead perform a slow controlled march

Medicine ball overhead march

- Hold your dumbbells out front with your palms up
- Make a circle leading with your thumbs, as if you’re “emptying cans”
- Control the dumbbells the entire time while engaging your core

DB Empty the Cans

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

Lower Body Circuit // DB & MB

2 rounds each - 45s Work // 15s Rest (working one movement at a time)

Each station has three movements working one at a time for 45-seconds with a 15-second rest before moving to your next exercise. 

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

Equipment:
⚡️ DB

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- 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)

- Begin by lying supine with arms extended straight up
- Sit up while keeping DB overhead

DB overhead sit up

Core + Cardio Circuit

HUSTLE DAY 14

Isabel

Susan

HUSTLE DAY 1

Gia Gaudio

Awesome full body workout! I Loved all the sumo squats. The Videos are so helpful!

HUSTLE DAY 2

HUSTLE DAY 3

Michelle

This one was amazing! Super simple exercises but also so intense that my arms are shaking as I cool down 💪

Heather

HUSTLE DAY 4

Loved this! It was so intense but quick. These short workouts make it easier to stay on track!

HUSTLE DAY 5

Just finished Holiday hustle 6 - that was an AWESOME workout! Feeling like a beast now. 😍

Vanessa Solomon

HUSTLE DAY 6

HUSTLE DAY 7

HUSTLE DAY 8

This was phenomenal! The exercises were fun and I'm sweating like crazy! 😮‍💨

HUSTLE DAY 14

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