Name: Playbook - Luna Castilho - W4/D5 Dynamic warm up + Legs
Uploaded: 2021-09-26T12:16:22.908Z
Duration: 45 min
Description: W4/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

Box Jumps

Ball Slams

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

Mountain climbers

Weighed Crunch Leg Reach

Weighted Crunch Single Leg 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

Change the base of support for the second round

Single leg scaption

Arnold Shoulder Press

Frankstein

Shoulder Circuit

W4/D5 Dynamic warm up + Legs

Jena

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

Racquel

Elizaveta Ermolina

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!

Rafael

W1/D5 Dynamic warm up + Legs

W1/D6 Booty Builder Optional

W2/D1 Sprint Run + Full Body

W2/D2 Dynamic warm up + Back and Chest

W2/D3 HIIT + Recovery Flow

W2/D4 Endurance Run + Biceps and Triceps

W2/D5 Dynamic warm up + Legs

W2/D6 Booty Builder Optional

Denise

W3/D1 Sprint Run + Full Body

W3/D2 Dynamic warm up + Back and Chest

W3/D3 Core + Recovery Flow

W3/D4 Endurance Run + Biceps and Triceps

W3/D5 Dynamic warm up + Legs

W3/D6 Booty Builder Optional

W4/D1 Sprint Run + Full Body

W4/D2 Dynamic warm up + Back and Chest

W4/D3 HIIT + Recovery Flow

W4/D4 Endurance Run + Biceps and Triceps

W4/D6 Booty Builder Optional

W4/D5 Dynamic warm up + Legs

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