Name: Playbook - Leah Casciano - W1/D3 Posterior Full Body
Uploaded: 2024-03-18T17:26:53.745Z
Duration: 60 min
Description: W1/D3 Posterior Full Body

Leah

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. ⏱ Review, share, and tag when completed if you loved it! 😍❤️‍🔥

This is your warmup AND cardio for the day!!! choose however you'd like! 
STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

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.

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Begin with feet wide and toes pointed slightly out
- Bend one knee while keeping the other one straight
- Switch back and forth while staying low

Weighted Cossack Sway

Lower Body // Glutes & Hamstrings

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

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. 🥊💪🏼🔥

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- 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

Glutes

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

Lats

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 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

- Hands shoulder width apart and raise to upper chest level

Cable Upright row

Full Body // Cables

2 Rounds =  6 Intervals // 45s Work with 15s Rest
Work one movement for 45-seconds with a 15-second rest before moving to the next movement. Repeat for two full rounds (or six intervals)

Equipment :
⚡️ Dumbbells

- 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

- Begin by holding weights at your sides
- Bend to one side Keeping the weight close to the body
- Squeeze your obliques
- Return to starting position, then bend to the opposite side

Weighted side bends

- March slowly in place with a weight in the rack position

Standing Marches (weighted)

Abs 💦

W1/D3 Posterior Full Body

W1/D1 Upper Body

jessica

I wanted to give up but I’m glad I pushed through! Amazing workout! 👏👏

Madison

Brittany

W1/D2 Lower Body

Lyndsie

W2/D1 Upper Body

W2/D2 Lower Body

These workouts are made to make you strong af!

W2/D3 Posterior Full Body

The reason why my arms and shoulders look so damn good!

W3/D1 Upper Body

W3/D2 Lower Body

W3/D3 Posterior Full Body

W4/D1 Upper Body

W4/D2 Lower Body

It’s like you’re trying to make us stronger or something! 😝

W1/D3 Posterior Full Body

Community

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