Name: Playbook - Libby Petrucci - W3/D3: INTER🤚🏼VALS and CORE
Uploaded: 2024-01-08T19:14:34.505Z
Duration: 36 min
Description: W3/D3: INTER🤚🏼VALS and CORE

Delaney

Cassie

HIIT + Core day! 

Let’s get our sweat on!
Stretch out and once you feel good to go start with some intervals in the row-erg. Then move to your set up for the hiit circuit

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

This is a classic 40/20 split. You’re going to go through this 4 times! 

Remember that 4th circuit is all mental. Just say YES to you!!

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Begin in high plank position
- one hand touches opposite shoulder 
- - repeat on other side
- one hand touches opposite knee
— repeat on other side 
Add one push-up 
All 5 movements = 1 rep

4 Point touch + Push-up

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row one dumbbell 
- Push up, then row the other dumbbell
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

Dumbbell man makers

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (stability ball)

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Tap that foot with your upper hand
- Repeat both directions

Shoot throughs

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

*15 reps each side *

Low plank hip dips

Circuit

W3/D3: INTER🤚🏼VALS and CORE

I miss you & I was def not happy w you on this workout but did it!!

Kara

A friendly way to work myself back into a routine! Solid start to longevity and long term overall health.

Kathryn

W1/D1: Upper Body + Core

Caitlin

Those single leg RDL’s!!🥵 Thanks, Libby!!

Madelyn

W1/D2: lower Body lock in

Great workout! I can’t jump so I did skip a few and made a few adjustments.

Elise

W1/D3: HIIT IT

W1/D4: Upper Body Push

W1/D5: Lower Body and Core

Didn’t mean to hit one star 
My arms 😳
Miss you so much!

W2/D1: Upper Body + Core Day

W2/D2: Lower Body Lovin!

W2/D3: Don’t QuHIIT It

I love doing these workouts! It’s great to go yo the gym and have a routine to follow!

W2/D4: Push It

Just really trying to figure out how to do the stepper without holding on 🤪🤪 GOALS!!!!

W2/D5: Lovin’ on the Legs and Abs

W3/D1: UPPER BODY + Core

W3/D2: Legzzz

My arms felt that today and my legs are feeling it from yesterday.

W3/D4: Upper Body 💪🏼

W3/D5: Booty Gains and Abz

W4/D1: Back, Arms and Abs

Great workout! Is there a way to set the timer for the amount of time you list instead of the default 45 seconds?

Another awesome workout done and done! Thank you Libby for making it so easy to workout on my own at the gym!

W3/D3: INTER🤚🏼VALS and CORE

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