Name: Playbook - Mariana Morais - W1/D2
Uploaded: 2021-12-14T04:12:22.178Z
Duration: 60 min
Description: W1/D2

Noelle

Klaudia

Perfect second day! Loosened my tight muscles ups!

Michelle

Amazing workout! Burning for sure. Plus Valentino Khan - Deep Down Low came on right when I started the banded squat + pulse, couldn’t have been better timing!😜

Renée

Wow. My butt and legs are sore, but a good sore 👍🏼

Amanda

My second time I’m doing your program and it’s still burning 🔥

Samanta

Tarsha

Maddie

Caitlin

Lauren

Rosita

Christell

So far I love this app(: 

2nd day using it and I’m so sore 
Love it!

Liinci

Day 6. Less sore to begin with. Came in strong, ended strong 💪🏼

Cammie

This program makes me excited everyday to workout!💖 love it!!!!

Haley Nadine

Celine

My hamstrings are burning and still sore from last workout!! Greetings from Germany🤍

Stefania

DAY 2

LET’S FOCUS ON FORM & MUSCLE MIND CONNECTION

We will be utilizing lighter weights, working on perfecting each exercise, and establishing the mind muscle connection

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Tuck your knee then kick your leg back
-5 reps each side

Downdog leg kickbacks

- From down dog position bring one leg forward between your hands
- Lift your arm and rotate your torso toward your knee
- Reverse the movement back to starting position then repeat on the other side
-5 reps each side

Worlds greatest stretch

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- Shift back and forth

Ragdoll fold

- Seated with the soles of your feet together
- Gently push your knees down stretching your inner thighs

Butterfly stretch

- Standing with feet just outside shoulder width
- Circle your hips
- 10 reps clockwise
- 10 reps counterclockwise

Hip circles

- Standing just outside shoulder weight
- Sway your hips side to side
-5 reps each side

Hip sways

WARM UP

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step over and back
- Keep your hips down and toes pointed forward
- 15 steps each side

Banded side steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward
- 10 steps forward, 10 steps backward

Banded monster walks

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants L

Banded fire hydrants R

ACTIVATION

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Walking lunge

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Pulse 2x before standing up

Banded squat + pulse

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Hip abduction machine

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
-45 seconds on each side

Banded clamshell

- Position yourself on your hands and knees, with a band just above the knees
- Kick your leg back and lift up and down engaging your glutes 
- Complete desired reps then repeat on the opposite side

Banded straight leg kickback pulse

BURNER

W1/D2

🤍🍑no me canso de repetir estas rutinas, me encantan!

Cami

Mila

W1/D1

This one pushed my limits! Definitely a burner

Selina

Loving the whole app! Excited for more days like this ⚡️

Stephanie

W1/D3

Brilliant!!! Loved it! Good variety and felt the butt on fire!!! 🔥 🔥 🔥 yasssss!!!!

Carrie

Victoria

W2/D1

W2/D2

W2/D3

Marena

Jess

W3/D1

Love that your workouts follow a consistent structure but have different exercises each time! Great for training your muscles to move in different ways!

W1/D2

Community

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