Name: Playbook - Luna Castilho - W2/D5 Legs + Shoulders
Uploaded: 2021-11-08T02:17:12.863Z
Duration: 25 min
Description: W2/D5 Legs + Shoulders

Calf Stretch

Runners Stretch

Inner Thighs stretch

Wide legs touching opposite feet

Run Warm Up

Reverse hypers

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 (right leg)

Single leg bridges (left leg)

Marches

- 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

Weighted Single Leg Romanian deadlifts (right leg)

Weighted Single Leg Romanian deadlifts (left leg)

Bridges

Frontal lunges (both legs)

The idea of this is to stabilize yourself before reaching for your feet. Not to do as fast as possible, but as controlled as possible

Skiers with Stabilization

Multi-planar lunge with sliding disc (right leg)

Multi-planar lunge with sliding disc (left leg)

Curtsy Lunges (right leg)

Curtsy lunge pulses (right leg)

Curtsy Lunges (left leg)

Curtsy lunge pulses (left leg)

Runners Jump

Frontal lunges

Arnold Shoulder Press

Frankstein

Shoulder lateral raises

Shoulder

W2/D5 Legs + Shoulders

Liza

Maravilhosa! È a segunda vez que faço a mesma aula - pra “pegar o jeitinho”. Suei mais! Acho que estou me aprimorando…

Denise

Quase morri, mas docemente… rsrs Você vai nos guiando com gentileza num esforço cada vez mais intenso quase sem percebermos, e quando nos damos conta estamos suando em bicas e uma incrível sensação de bem estar no fim do treino. Adorei! Excelente treino!

W1/D1 HIIT

W1/D2 Back and Chest 17 min

It was awesome! My brother even joined me, and is currently exhausted 🤣

Anandaji

W1/D3 Core Burner

Brittany

W1/D4 Biceps + Triceps 15 min

W1/D5 Legs

This was a really intense workout! I loved every second of it!!

W1/D6 Booty Builder

I loved the boxing added cardio. It helps to learn self defense while working out :) thank you!

W2/D5 Legs + Shoulders

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