Name: Playbook - Luna Castilho - W2/D5 Dynamic warm up + Legs
Uploaded: 2021-09-26T12:16:22.849Z
Duration: 45 min
Description: W2/D5 Dynamic warm up + Legs

Forward Folds

Twisted Forward Folds

Inchworm to World Greatest Stretch

Plank

Plank abs through

20 Single leg plank jacks 
20 double leg plank jacks

Plank jack

Child’s pose to Updog

Floor Prone Cobra

Reverse hypers

Bicycles with hold

Bicycles to leg extension

Open and close your knees at the top.
Go down super slow. 
Feet is pointing forward. 
Palms of the hands are facing up.
Squeeze your gluteals the whole time.

Bridges with elastic band

Single leg bridges

Marches

Inner Thighs stretch

Squat to Crunch

Malasana squat

Wide legs touching opposite feet

Dynamic Warm Up

Stability Ball Hamstring Curls

Bridges

- Position a band around your legs
- With the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up.
- Staying low, take a slow, lateral step. Keep your toes pointed forward and stay low. 
- Make sure to keep pressure on the band the whole time.
- Feet is pointing forward, knee is aligned with second and third toe.

Tube walking

2-5 seconds of stabilization on the bottom

Squat Jump with Stabilization

Stability Ball bridges Circuit

Jump or step on the box maintaining feet pointing straight ahead, knee aligned with second and third toes and spine and neck on a neutral position. 
Soft landing.

Box Jumps

Ball Slams

Mountain climbers with elastic band. 
Controlled movements.
20 reps followed by 
30 sec plank hold

Mountain climbers

Weighted Crunch legs reach

Weighted Single Leg Crunch Reach

SAQ - Box Jumps

Goblet Squats

Kettlebell swing

One knee up one knee down

Deadlifts

Single Leg Romanian deadlifts

Reverse Lunge

Bulgarian splits

Bulgarian Splits Pulses

Leg Circuit

Step up to Overhead Press

Squat to Overhead Press

Single leg scaption

Arnold Shoulder Press

Frankstein

Shoulder Circuit

W2/D5 Dynamic warm up + Legs

Jena

Epic! I struggled, it’s Day 1 😂but I feel energized!

Racquel

Liza

W1/D1 Sprint Run + Full Body

The best part of this workout is that I always have fun learning some new moves as well. You rock!!!

Rafaelly

W1/D2 Dynamic warm up + Back and Chest

W1/D3 Core + Recovery Flow

W1/D4 Endurance Run + Biceps and Triceps

As a professional athlete I really enjoyed this workout. It improved my performance and I’m feeling stronger. Thank you Luna!

W2/D5 Dynamic warm up + Legs

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