Name: Playbook - Maria Teixeira - W5/D4 LISS + CORE
Uploaded: 2024-03-25T13:02:41.767Z
Duration: 55 min
Description: W5/D4 LISS + CORE

Low Intensity Steady State Options:
• incline treadmill walk (5.0-10 incline)
• walk outdoors
• moderate hike
• cycling
• stair climber
• running (if you are an advanced runner)
• rowing

Choose a form of cardio that you can maintain the same low-moderate intensity speed for the entire duration of time.

Complete for 20-40 minutes

Liss

Total reps include both sides (6 each way)

Advanced: regular dead bug
Beginner: modification (90 degree heel taps)

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Dead Bug

Advanced: full sit up
Beginner: modification (crunch)

Form:
• relax knees and hips
• tuck your chin as you sit up
• roll your shoulder blades off the ground squeezing your core

❌ don’t bounce or jerk yourself up
❌ don’t lift your legs off the floor

✨ return back down slowly keeping your core engaged the entire time

Zombie Sit Up

Advanced: reverse crunch or modification #1
Beginner: modification #1 or #2

Form:
• hold onto a sturdy surface
• keep your spine neutral and low back down when your legs are extended
• drive your knees into your chest and then drive hips up using your core
• extend back out slowly

❌ don't arch your back
❌ don't use your whole body to drive up

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Reverse Crunch

Hold for time: 20-60 seconds depending on
fitness level

Advanced: on elbows
Beginner: modification on hands

Form:
• elbows (or hands if using modification) directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank

W5/D4 LISS + CORE

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Natalia

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

W5/D4 LISS + CORE

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