Name: Playbook - Luna Castilho - W1/D4 Lowe Body (body weight)
Uploaded: 2022-01-29T01:12:34.724Z
Duration: 30 min
Description: W1/D4 Lowe Body (body weight)

Muito bom! Suei muuuito!
Aula top como sempre!
Obrigada

Denise

Calf Stretch

Runners Stretch

Inner Thighs stretch

Wide legs touching opposite feet

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- bend your knees 
- feet pointing outward 
- triceps pushing your knees away
- repeat

Forward fold to malassana squat

Run Warm Up

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

High knees low Impact

Knee drive

- squat down 
- come back up and throw a punch on the right direction
- squat down 
- come back up and throw a punch on the left direction

Squat to jeb

Squat to tiptoes

Squat to Crunch

Reverse Lunge

Alternating Frontal lunges

- Every rep bring the leg to the side, back and then twisting to the opposite side (so technically 30 reps)
- you can use a hand towel instead of the sliding disc if you don’t have it
- another option is to simply lunge to the side, backwards and across

Multi-planar lunge with sliding disc (on the right)

Multi-planar lunge with sliding disc (left)

Lower body

Bear Hold

Bear crawl to donkey kicks

- left elbow, right knee
- gold for 2 sec on top
- switch

Bicycles hold

Bicycles to leg extension

Core

W1/D4 Lowe Body (body weight)

Intro - New Year Challenge

Segunda vez que eu faço essa série. Muito boa!

Great workout! You can easily set your level and frequency. I can already fell my muscles burning! Luna is amazing PT! I really recommend to everyone!

Tatiana

Adorei! Quase morri, suei muito…  mas fiz os 4 rounds! O melhor é que quando terminei senti meu corpo mais solto. Virei fã! Obrigada!

W1/D1 Full body (body weight)

W1/D1 Welcome to our challenge

W1/D2 Core Burner (body weight)

W1/D2 obstacles

W1/D3 Perfect YOU

Muito bom. Muito forte e quando terminamos, apesar do cansaço, sentimos o corpo mais solto. Fantástico!

W1/D4 Lowe Body (body weight)

Community

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