Name: Playbook - Lisa Rawlings - Jump Start Week 4 Day 1
Uploaded: 2022-01-23T22:01:11.347Z
Duration: 45 min
Description: Jump Start Week 4 Day 1

This workout targets glutes, shoulder and cardio. Increase the load as your fitness improves. You can do this by increasing weight, intensity or taking shorter rests. Make it fit your strength/energy/health level😍

A lower and upper body circuit that targets shoulders and glutes. The HIIT exercise brings it home😇

- squeeze knees together throughout the movement 
- pause and tighten glutes at the top of the exercise

Hip Thrust Adduction

- 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

Dumbbell front raises

- Hold Medicine ball in front
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Added and Weighted

Glute and shoulder cuff exercises are used in this circuit. Keep the rest in between exercises short🙂

- maintain a strong core 
- tighten glutes at the top of the exercise
- work both sides

Quadruped Kickback

- stay in deep squat
- move knees outward
- control release

Abductor

- always control the release
- keep shoulders depressed

External Rotation (mod, shoulder)

Band Booster

- go deep into the squat
- speed up to increase the intensity

Jack Squat

- Rest your back leg on an elevated surface
- grab band at desired tension
- Hinge at your hips, and lower your torso 
- lift back up engaging your glutes

Single leg deadlift (band, elevated)

- maintain strong core
- tighten obliques and control release

High Side Plank Crunch

High-Fi

Jump Start Week 4 Day 1

Terri

1st time .. I ain’t complaining accept that this workout kicked my ass and I’m feeling it to the core. I look forward to more 🙌🏾

Heazy

Monia

Jump Start Challenge Week 1 Day 1

Elizabeth

Melanie Scarlet

Jump Start Week 1 Day 2

Love this jump start right combos of everything!

Jump Start Week 1 Day 3

Bit more muscle training then cardio but I sometimes really like and need that, cause I don’t only want to loose weight but keep my strength I already have

Jump Start Week 4 Day 1

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