Name: Playbook - Libby Petrucci - W3/D5: Booty, Legs and Core
Uploaded: 2024-01-08T19:14:34.762Z
Duration: 35 min
Description: W3/D5: Booty, Legs and Core

Legs + Core! Follow each circuit in order! The ending running means go outside for a walk / jog! Get your  steps in and finish it out with some reflection.

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

Glute bridge

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

- Start in a plank position
- Bring your hands forward with out letting your glutes dip down 
- Keep your core engaged

Extended plank hold

- Feet a little wider than hips
- Squat keeping your chest up, sing more into your heels
- At the top of your squat reach up keeping your core engaged

Squat Reach

- 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

Switching cossack squat

Lower Body Warm Up

Perform this circuit 3 times through.
We want minimal rest between movements, but since some of these movements are weighted, a 20 to 30 second rest is totally OK!

- Start on your hands and feet with your legs bent at 90 degrees
- kick one foot out at a time with foot reaching no higher than hips 
- Keep a neutral spine
- 10 reps each leg

Bear crawl positioned Kickbacks

- From kneeling position
- Push through your front leg to stand up
- Reverse the movement back down
- Complete desired reps then repeat on the opposite side

Self-made Step Ups

- 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

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Step the same leg forward and lower into a forward lunge before returning to starting position - Complete desired reps then repeat on the opposite side
- curtsy lunge + fed lunge = 1 rep

Curtsy lunge to forward lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Circuit 1

Grab your heaviest weights here.. 
if you have 2 bricks or benches to create a deficit for these that would be killer! If not that’s alright!

4 rounds - 10 reps of each movement!

- Stand in a wide toed out stance 
- Lower into a squat and pulse half way up, back down, then all the way up for one complete rep

Sumo squat 1 +1/2

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- twist toward front knee to add oblique rep 
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Circuit 2

- Begin in a low plank position with your elbows under shoulders and feet wide
- Simultaneously jack your feet in and out and your hands out and in
- Repeating for time or reps

Double plank jacks

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

Butterfly sit-up

Circuit 3

- Run at a good pace for you 
- Increase speed and intensity as you progress


1600 meters equals 1 mile

Running

W3/D5: Booty, Legs and Core

Love feeling the burn on the finishers!!!

Serena

Amber

Abbey Trella

W1/D1: Upper Body + Core

Felt it! Happy to have a guide - thank you!

GREAT! Wore me out!😅😅 legs are feeling like jello😅

Carly

So easy to switch from gym workouts to home workouts— you’ve made it a piece of cake!

Caitlin

W1/D2: Lower Body

I feel like I did something good for myself! I’m gonna feel that in my tummy tomorrow, which is great!

It’s going to be a tough road back. 3 rounds. I don’t quite understand how the timers work… is there a way to make it automatic instead of progressing it myself?

Kara

W1/D3: Full Body HIIT + Core

CHALLENGING! But in the best way! Love how easy it is to watch the videos!

W1/D4: Upper Body 💪🏼

W1/D5: Lower Body and Core

Your workouts are amazing! I go the gym workouts in the morning then I do some of the at home in the afternoon. Sometimes I adjust to what I can do.

Elise

Libby

W2/D1: UPPER BODY + Core

W2/D2: Lower Body

Obsessed with this workout and this series! I’ve been so excited to wake up and workout 💪🏼💪🏼💪🏼

W3/D5: Booty, Legs and Core

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